In a perfect world, we'd all be able to take a break from our busy days and recharge with a much-needed nap. But since it's virtually impossible to carve out time for a daily daytime snooze, what we really need are sleep strategies to make the most out of the few times we are able to catch a few zzzs.
理想情况下，我们可以在忙碌的中午好好休息，得到足够的睡眠。但现实中，我们真正需要的是睡眠技巧，因为我们不能挤出太多的时间在白天小睡，以帮助我们充分利用小睡的时间。
Dr. Sara Mednick, a sleep researcher and author, recently shared with the web series #OWNSHOW several scientific ways to help improve our naps -- and our health in the process.
萨拉•梅德尼克博士是一名睡眠研究员。最近，她在OWNSHOW上分享了一系列科学的方法，可以帮助我们改善午睡。这些科学的方法有助于改善我们的健康。
The magic nap number: 90 minutes.
神奇的午睡时间：90分钟
According to Mednick, a 90-minute nap gives you the same benefits as a full night of sleep, as long as you're not skimping our your nighttime rest. So if you can spare the time, don't hesitate to crawl into bed. "The reason for this is because in a 90-minute nap, you go through all the major sleep stages: stage two sleep, slow-wave sleep and REM sleep," she explains. "You're going to get the benefits of increased attention, memory consolidation, cardiovascular improvements, decreased depression and also better metabolism."
据梅德尼克博士说，只要你不扣除睡眠时间，90分钟的午睡相当于一个晚上充足的睡眠。所以，如果你有时间，不要犹豫，赶快进床吧！她解释说：“这样做的原因是你可以在90分钟的午睡中经历所有的睡眠阶段：第二阶段睡眠、慢波睡眠和快速眼动睡眠(REM)。在此期间，你可以增强注意力，巩固记忆，改善心血管，减少抑郁，改善新陈代谢。”
If naps typically make you feel more tired, try this trick.
如果你觉得午睡让你更累，试着只睡10分钟
Not everyone wakes from a nap feeling refreshed. If this is you, Mednick suggests shortening your naps so that you don't reach the slow-wave sleep stage. "Slow-wave sleep... is very difficult to wake up out of," she says. "For those people, I recommend they take 10- to 15-minute naps. That will allow you to have a lot of stage two sleep, which is really important for memory and health."
并不是每个人都会在午睡后感到精力充沛。如果你是这样，梅德尼克博士建议缩短你的午睡时间，这样你就不会进入短波睡眠阶段。她说：“短波睡眠很难醒来。对于这些人，我建议午睡只睡10-15分钟。这将让你经历很多对记忆和健康非常有益的第二阶段。”
Even if you don't think you're tired, lie down.
如果你不觉得累，就躺下吧
Sometimes it can be tough to fall asleep, especially if you're trying to squeeze a nap into a tight schedule. Don't worry -- simply lying down can make a big difference. "Even if we're lying there for about 20 minutes and we think that we haven't been sleeping, it's quite likely you actually have gotten some sleep -- it happens all the time in [our] lab," Mednick says. "Because you're not so good at detecting it, just lying down and taking a break is going to be really great to recover from some of the mental and physical exertion that we have during the day."
有时候你会觉得很难入睡，尤其是当你试图在紧张的时间表中挤出午睡时间的时候。但别担心——只要你躺下，就会有很大的不同。梅德尼克博士说:“即使我们只躺20分钟，根本不睡觉，我们也会像睡觉一样在实验室里这样做。因为你不容易感觉到，躺下休息一会儿就能从身心疲惫中恢复过来。”
Try to take your nap six hours after you get up in the morning.
尽量起床6小时，午睡6小时，午睡6小时
"This is the time when you're going to a decrease in your circadian drive and an increase in sleepiness," Mednick says. "So it's this... mid-day slump where you're going to have a decrease in your core body temperature, in your cognitive processing and you're just going to get a little sleepy. That's a perfect time to take a break."
梅德尼克博士说：“这是你的生理驱动力开始下降，你最想睡觉的时候。此时，你身体的中心温度和认知处理速度会下降，你会感到有点困倦。这是休息的最佳时机。”
Ultimately, Mednick says, these four strategies can help you make the most of your naps -- even if it's not possible to take a snooze every single day.
最后，梅德尼克博士说，虽然你可能不能每天小睡，但这四种策略可以让你尽可能多地利用你的小睡时间。
"The most important thing is that you nap where it suits your schedule," she says. "So, what I recommend is three naps a week of 20 minutes each. That's going to give you all the benefits to health and cognition. And then every now and again, you throw in this 'perfect nap,' which is the 90-minute nap where you go through all the different sleep stages. That's really going to outfit you with everything you need from napping."
她说：“最重要的是，你的午睡应该与你的日程安排相协调。因此，我建议每周小睡三次，每次小睡20分钟。这将有助于修复你需要的所有健康和认知功能。如果你偶尔有一个“完美的午睡”，即在每个睡眠阶段经历90分钟的午睡，它将为你需要的所有身体修复提供服务。”
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