当你小睡的时候，你就打了一个瞌睡。或许在令人厌烦的一天的工作时间内中，上班时你可以这么做。
When you have a short sleep you have a catnap. Perhaps you do this at work during a boring day at the office.
你为什么不小睡一会儿呢？
你问题的关键是晚餐后的长时间小睡。
如果你晚上难以入睡，那么白天小睡要少于45分钟，下午3点以后不要小睡。
If you have trouble falling asleep at night, take a daytime nap for less than 45 minutes and don't nap after 3 p.m. in the afternoon.
而且一旦你可以很快的进入眼动睡眠，那么更频繁的小睡也可以帮助你的身体迅速恢复。
More frequent naps seems like it would also help during the recovery period once you begin to experience REM sleep again.
当然这需要更灵活的安排小睡的频率。但如果你有条件的话，我还是建议你可以试试看。
This requires a very flexible schedule, but if you have that flexibility, I think this may be worth trying.
如果你知道今晚不得不晚睡，那最好在下午的时候小睡一会儿。
If you know you're going to be up late, take a power nap in the afternoon.
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.
您不仅可以设定“小睡”的最大次数(在此之后，程序就不会让你继续赖床了)，还可以令每次“小睡”之间的间隔逐次缩短。
Not only can you set a maximum number of snoozes (after which the alarm refuses to let you snooze), you can also have the snooze duration become gradually shorter with each 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.
如果你太累了不能再做其他的事，小睡一会很容易。
If you're too tired to take other steps, taking a nap is easy.
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.
如果你对小睡津津乐道你可能会被视为懒惰，懈怠并不勤于工作。
Mention napping and you could be seen as lazy, depressed and unwilling to work.
很自然有时候你会觉得更需要小睡一下而有时你又睡意全无。
Sometimes you’ll want to go more frequently and other times less frequently.
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.
一个40分钟的小睡有可能给你一些额外的REM睡眠，但也有可能你已经进入深度睡眠了。
A 40-minute nap might give you some extra REM sleep, but you'd likely sleep past the REM phase and wake up tired, which can mess up that whole cycle.
如果你现在还无法完全地放松(小睡一下将是很好的放松的标志)，试着自己按摩。
If you are not completely relaxed by now (and a short nap would be a great indication of relaxation), then try self massage.
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.
如果你是开车去上班，就在午间到车上去，放倒后车座，小睡十分钟。或只是在桌子上趴五分钟。
If you drive to work, go out to the car at lunch, put down the backseat, and snooze for 10 minutes.
科学家们甚至证明，早上醒来后约8小时小睡20分钟，比早上多睡20分钟，更能使你精力十足。
Scientists have even proven that taking a 20-minute nap approximately eight hours after you have awaken will do more for your stamina than sleeping another 20 minutes in the morning.
小睡会在细胞层面让你清醒，这些是咖啡无法完成的。
Naps refresh you at a cellular level that-sorry, Soda-caffeine just can't do.
如果你在家里，小睡二三十分钟。
If you are at home, take a quick nap for about 20-30 minutes.
你可以想象得到，在这番吃喝闲聊之后，他们需要小睡片刻。
As you can imagine, after all the eating, drinking and chatting, they need to take a nap.
小睡一会可以提高你的大脑能量，但是傍晚打盹儿却会让你晚上很难入睡。
Naps can boost your brain power, but late afternoon naps can make it harder to fall asleep at night.
设定闹钟。你只是想小睡一会儿，而不想醒来时发现清洁工已经在你旁边打扫了。 。
Sett an alarm. You want to take a nap, not wake up when the cleaning crew is vacuuming around your feet.
但是超过20分钟的小睡可能会让你感觉更糟糕哦，所以一定要设好闹钟。
However, napping for more than 20 minutes will make you feel even WORSE, so make sure you set your alarm!
小睡几日你就可能错过关于你正在做的东西已经过时的新闻并且你曾经认为是王者的公司可能已经被别的什么人收购了。
Snooze for a couple days and you'll miss the news that what you're working on is obsolete and the company you thought was king was just bought by someone else.
你看来睡眼惺忪，你最需要的是小睡一下。
你看来睡眼惺忪，你最需要的是小睡一下。
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