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.

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。

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If you need a nap, nap no more than 15 minutes (a power nap). Anything longer can make it much harder to fall asleep in the evenings.

如果你要午睡最好不要超过15分钟(闭目养神)，睡的时间越长会让你晚上越难入睡。

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The "Nap" group performed significantly better at learning tasks when tested later in the day in comparison to subjects who did not take a lengthy nap.

在下午的学习任务测试中，“午睡”组在学习任务上的表现明显比“清醒”组好。

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Every time I take a nap in the afternoon,

每次我在下午小睡一会儿，

Don't 实战 - SpeakingMax英语口语达人

So don't take a nap in the afternoon.

所以别在下午小睡。

Don't 实战 - SpeakingMax英语口语达人

Don't take a nap in the afternoon.

别在下午小睡。

Don't 实战 - SpeakingMax英语口语达人

Pugh tried to take a nap in the back of the plane on the trip from Indianapolis to Baton Rouge.

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And then a well-earned nap in the afternoon?

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The sophisticated analysis comes into play when the pillow compares the previous night's movements to your regular sleep patterns (using its impressive ability to identify the bigger of two numbers), and if you had a more restless night than usual, it helpfully suggests that you try to squeeze in a nap or two during the day.

ENGADGET: Japanese pillow offers napping advice