小睡时间可以更改，声音可设置渐响以让你不被突然惊醒。
Snooze times can be changed and you can make the sound fade in so as not to be too abrupt.
研究者发现，男宝宝更常小睡，但小睡时间较短。
Baby boys tended to nap more frequently than girls, but slept for shorter bursts, the researchers found.
在被轻轻叫醒之前，病人还有15分钟的小睡时间。
Patients are given an extra 15 minutes to snooze before being woken gently.
接着，这些人又做了一遍所有的测试，但被允许选择上午或下午两个30分钟的小睡时间。
Then, , the men went through all the tests again, but were allowed to take two 30-minute naps in the morning and afternoon.
每天睡眠时间包括小睡时间只有5个小时甚至更少的妇女，会增加2.5倍以上患心血管疾病的风险。
Women who skimped on sleep, getting five hours or fewer a day, including naps, were more than two-and-a-half times as likely to develop cardiovascular disease.
您可以这么设置您的小睡时间：一开始有 10分钟的间隔，然后下一次变成 5 分钟，再下一次就变成 2 分钟。
So you can start off with a 10-minute snooze, have a 5-minute snooze next, and then a 2-minute snooze.
我建议小睡时间保持在15—30分钟之间避免进入深度睡眠，一旦你进入深度睡眠，你会发现很难醒过来，而且醒来之后会有段时间脑袋昏昏沉沉。
I advise keeping the nap between 15 and 30 minutes as you want to avoid getting into deeper stages of sleep. If you do, you'll find it harder to wake and may experience the groggy feeling for a while.
你问题的关键是晚餐后的长时间小睡。
咨询公司 UU Corporation 的做法很灵活：员工可以在下午1点到4点之间的任何时间小睡，时间不超过30分钟。
UU Corporation, a consulting company, has a flexible approach: employees can take a nap for thirty minutes at most any time between 1 p.m. and 4 p.m.
如果白天有很强的睡意，想小睡一会，虽然有充足的睡眠时间，这也许意味着睡眠障碍需要进一步评估。
If there is excessive daytime sleepiness and desire to nap, in spite of adequate sleep time, this might suggest a sleep disorder warranting further evaluation.
如果我们希望自己的度假时间持续的更长，那么我们应该省了海滩上的小睡，把我们假期的每一时刻塞满新奇的，值得我们注意和牢记的东西。
If we want our time off to last longer, then we should skip the beach naps and instead cram our days full of new things, which we will notice and memorize.
作为一个大学讲师我很幸运不用每天去上班，我一周只要工作三天，但是在这三天我工作很长很长时间没有一点时间可以小睡一下。
Fortunately, being a college lecturer, I don't have to go to work everyday. I only work three days a week, but during the three days I work really long hours and have no time for a wee little siesta.
我度过了多相睡眠的第一天，严格按照每四小时小睡20到30分钟的时间表。
I've completed my first day on the polyphasic sleep schedule, napping for 20-30 minutes every four hours.
尽管午睡已经被证实对身体有益，但很多公司都没有在休息室里为员工设置床这样休息的工具，或有足够长的午餐时间让你有时间偷偷溜回家小睡一会。
Despite the proven benefits of a mid-afternoon nap, most corporate offices don't keep cots in the lobby or give you a long enough lunch hour to sneak home and snooze for a bit.
一项新研究发现长时间不睡觉能够导致一种“睡眠负债”，这个问题不能简单的被时不时的额外的小睡所解决。
A new study finds that going long periods without sleep can lead to a sort of "sleep debt" that cannot simply be undone with a little extra snoozing from time to time.
多相睡眠仅仅意味着你可以通过在24小时内多次小睡来获得一些额外的时间。
By definition polyphasic sleep means you'll be taking multiple naps during a 24-hour period and spending more time awake at night.
现在我能够快速地进入睡眠状态(几分钟的时间)，并且在15 - 20分钟的小睡中经常做梦。不知道是不是说明我早就开始调节自己快速进入REM。
I'm already good at falling asleep fast (within a few minutes), and I often have dreams during 15-20 minute naps, so I wonder if I've partially conditioned myself to enter REM rapidly.
现在小睡时，睡的比较沉，而且感觉上睡着的时间远远超过实际睡着的时间。
Now when I awaken from naps, it usually feels like much more time has passed.
艾克瑟森对这个话题的兴趣来自小女儿的一个提问：长时间的小睡真的能让睡美人更可爱吗？
Axelsson's interest in the subject was partly inspired by a question from his young daughter about whether it was the long nap that made Sleeping Beauty so lovely.
我经常宽慰自己说，先对于多出来的额外的时间，偶尔需要小睡20分钟真的不算什么。
I remind myself that the extra hours each day are well worth the occasional inconvenience of taking an unwanted break to nap for 20 minutes.
我觉得我可以遵循一个更宽松的作息时间表，并只在有必要小睡的时候小睡。
I think I may want to relax the rigid napping schedule and try just napping when I feel the need to do so.
一个小睡按钮、作为床头使用的可变暗屏幕的功能以及时间翻页时的音效。
Features include a snooze button, the ability to dim the screen for use on a bedside table and sound effects for when the time flips over.
而试验也证明，一杯咖啡过后的小睡能够让人坚持精神亢奋的时间最长。
So in testing, the combination of a cup of coffee with an immediate nap chaser provided the most alertness for the longest period of time.
只在夜间睡眠。尽可能避免白天睡觉。白天小睡会把夜间的熟睡时间偷走几个小时呢。把白天的睡觉时间限定为20分钟，权当一个恢复体力的小盹。
Sleep only at night. Avoid daytime sleep if possible. Daytime naps steal hours from nighttime slumber. Limit daytime sleep to 20-minute, power naps.
所以我会尝试让我的身体来告诉我什么时间该去小睡一下，或许这样效果会更好一些。
So I think I'll try the same approach with polyphasic sleep and just allow my body to tell me when it needs to nap. I think that may produce better results than following a fixed nap schedule.
多相睡眠仅仅意味着你可以通过在24小时内多次小睡来获得一些额外的时间。
By definition polyphasic sleep means you'll be taking multiple naps during a 24-hour period and spending more time awake at night. But you'll also gain several extra productive hours per day.
我想可能是太长时间保持一个姿势，偶尔在沙发而不是床上小睡等造成的。
It could be a result of spending more time in certain positions than my body is used to. Or it could be that I sometimes nap on the couch and other times in the bed, which my body isn't used to.
例如，您可以安排一个从凌晨2点到5点的核心睡眠阶段，然后其余的时间进行3到4次小睡。
For example, you might have a core sleep period from 2-5am, and then three or four shorter naps spread throughout the day.
白天小睡会把夜间的熟睡时间偷走几个小时呢。
小睡的时候，感觉上的睡眠时间远远超过了20分钟。
Now most of my naps feel like they're about 2 hours long, so it actually feels like I'm sleeping a lot more than I am.
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