没事记得打个盹儿：小睡片刻好处多多

1. The first consideration is psychological: Recognize that you’re not being lazy; napping will make you more productive and more alert after you wake up.
首先要形成正确的心理认识：你要知道这并不是懒惰，小睡之后你会更有效率更加灵敏。

2. Try to nap in the morning or just after lunch; human circadian rhythms make late afternoons a more likely time to fall into deep (slow-wave) sleep, which will leave you groggy.
可以在早晨或午饭后打个盹儿。按照人体生理机制，午后更容易昏昏沉沉陷入深度（慢波）睡眠中。

3. Avoid consuming large quantities of caffeine as well as foods that are heavy in fat and sugar, which meddle with a person’s ability to fall asleep.
避免摄入过量咖啡因或脂肪及含糖量高的食物，不然会妨碍入睡。

4. Instead, in the hour or two before your nap time, eat foods high in calcium and protein, which promote sleep.
相反，在打盹前的一两个小时，吃一些高钙和高蛋白的食物，这样有助于睡眠。

5. Find a clean, quiet place where passersby and phones won’t disturb you.
找一处干净安静的地方，以免受到路人或电话的打搅。

6. Try to darken your nap zone, or wear an eyeshade. Darkness stimulates melatonin, the sleep- inducing hormone.
调暗小睡区域的光线，或者戴副眼罩。黑暗能刺激促进睡眠的褪黑激素。

7. Remember that body temperature drops when you fall asleep. Raise the room temperature or use a blanket.
别忘了睡着时人体温度会下降。所以请调高室内温度或盖一条毯子。

8. Once you are relaxed and in position to fall asleep, set your alarm for the desired duration.
当你很放松快要入睡时，别忘了设定好闹钟时间。