The ideal nap length， according to scientists， is 20 to 25 minutes . Any longer and youll fall into a deeper sleep cycle， which lasts for about 90 minutes. This means when you wake up you will experience “sleep inertia”， or grogginess.

根據(jù)科學(xué)家的說(shuō)法，理想的午睡時(shí)間是20到25分鐘。再久一點(diǎn)，你就會(huì)陷入更深的睡眠周期，持續(xù)約90分鐘。這意味著當(dāng)你醒來(lái)時(shí)，你會(huì)體驗(yàn)到“睡眠慣性”或感到頭昏眼花。

Salvador Dalí， in his 50 Secrets of Magic Craftsmanship for aspiring painters， outlined tips for the one-second micro-nap， including sitting upright， key in hand and upturned plate beneath . Once asleep， the key will drop and the ensuing clang ensures instant revival . Albert Einstein deployed a similar technique， using a spoon or pencil instead of a key.

薩爾瓦多·達(dá)利為有志成為畫家的人寫過(guò)一本書(shū)——《魔幻技藝的五十個(gè)秘密》，其中列出了一秒午后小睡的方法：筆直坐著，手里拿一把鑰匙，下面放一個(gè)倒置的盤子，這樣一旦睡著，鑰匙就會(huì)落下，伴隨著“?！钡囊宦暎司蜁?huì)很快醒過(guò)來(lái)。阿爾伯特·愛(ài)因斯坦也使用過(guò)相同的技巧，不過(guò)是用的湯匙或者鉛筆來(lái)代替鑰匙。

A power nap， also known as a Stage 2 nap， is a short slumber of 20 minutes or less which terminates before the occurrence of deep slow- wave sleep? （SWS），? intended to quickly revitalize the napper.

有效午睡，也叫淺度睡眠，指睡眠時(shí)間在20分鐘以內(nèi)的午睡，在進(jìn)入深度睡眠之前就會(huì)停止，可以使睡眠者快速恢復(fù)精力。

Exceptions to this include essential naps when sick， which are often longer because our bodies require more sleep when dealing with an illness. Also， fulfillment naps in children should not be limited to 20 minutes， as children have a higher sleep requirement than adults.

特殊情況包括生病時(shí)的必要午睡，這通常需要更長(zhǎng)的時(shí)間，因?yàn)槲覀兊纳眢w在對(duì)抗疾病時(shí)需要更多的睡眠。此外，兒童午睡不應(yīng)限于20分鐘，因?yàn)閮和乃咝枨蟾哂诔扇恕?/p>

The time to nap is recommended to be between 1：00 and 2：30 pm. If you nap too late in the day， it will easily cause sleeplessness at night.

午睡時(shí)間建議在下午1：00到2：30之間。如果你在白天午睡太晚，很容易導(dǎo)致晚上失眠。

Word Study

inertia /?'n????/ n. 慣性，惰性;遲鈍

terminate /'t??m?ne?t/ v.（使）停止，結(jié)束，終止

The agreement was terminated immediately.

intend /?n'tend/ v. 打算;計(jì)劃;想要;意指

I fully intended to pay for the damage.

revitalize /'ri：'va?t?la?z/ v. 使恢復(fù)生機(jī)（或健康）

Four Tipsfor Overcoming Your “MondayDepression”

4 個(gè)小技巧，克服你的“周一抑郁癥”

如果按照開(kāi)心程度給一周中的每天排序，星期一大概會(huì)排在倒數(shù)第一。

對(duì)大部分上班族和學(xué)生來(lái)說(shuō)，星期一或許是最難熬的一天。它意味著快樂(lè)的周末已經(jīng)結(jié)束，新一周的工作學(xué)習(xí)才剛剛開(kāi)始。

悠閑放松的假日過(guò)后，面對(duì)滿滿當(dāng)當(dāng)?shù)墓ぷ魅粘袒蛘n表，我們難免會(huì)感覺(jué)有些力不從心。

歡樂(lè)的周末時(shí)光總是那么短暫，星期一總會(huì)如期而至。既然無(wú)法逃避，那就勇敢面對(duì)吧！

下面四個(gè)小技巧可以助你擺脫頹廢和迷茫的狀態(tài)，元?dú)鉂M滿地迎接新的一周。

1. Make a list and write down your expectations this week.

1. 列一張清單，寫下你這周的期待。

Instead of focusing on the mundane or difficult tasks that lay ahead of you， think about all the good to come. Make a list by writing out some things that you are currently looking forward to. A good place to start is to think of one thing you are excited about for each category： at work， after work， and at the weekend. If its hard to come up with three things to look forward to， get planning as soon as possible！ Were not talking about anything extravagant， just simple things that uplift you like meeting a friend for coffee.

與其把注意力都放在你面前單調(diào)困難的任務(wù)上，不如想想開(kāi)心的事情。寫下你現(xiàn)在期待做的事，列一個(gè)清單?？梢韵胍幌?，在工作時(shí)、下班后和周末這些時(shí)段分別讓你感到高興的一件事。如果很難想出三件值得期待的事情，那就盡快去安排一些吧！我們說(shuō)的并不是什么奢侈的事情，只是一些會(huì)讓你振奮精神的平常事，比如和朋友一起喝咖啡。

2. Wear the clothes you like.

2.穿你喜歡的衣服。

Though this may seem trivial， dontunderestimate the power of an outfit. In fact，psychologists conclude that the strong linkbetween clothing and mood suggests weshould put on clothes that we associatewith happiness， even when feeling low. Inshort， what better day than a Monday towear what makes you feel great！

盡管這看起來(lái)是微乎其微的細(xì)節(jié)，但不要低估一套衣服的力量。事實(shí)上，心理學(xué)家總結(jié)，衣服和情緒之間的密切聯(lián)系表明，我們應(yīng)該穿著讓人心情愉悅的衣服，即使在情緒低落的時(shí)候，也應(yīng)該這么穿。簡(jiǎn)言之，沒(méi)有哪天比星期一更適合穿上讓你感覺(jué)良好的衣服！

3. Easy schedule.

3. 輕松的日程安排。

After a weekend of fun and taking it easy， it might be best to keep Mondays schedule a little lighter than other days. This doesnt mean sitting around and drowning in your blues. It means that instead of facing the most complicated stuff on a Monday， put some time into the easier tasks. Diminish Monday Blues and any anxiety or stress by allowing yourself to do Monday with more ease. Putting less pressure on yourself is a good way to beat the Monday Blues.

在度過(guò)一個(gè)輕松愉快的周末后，星期一的日程安排最好比其他時(shí)間輕松一點(diǎn)。這并不意味著悶悶不樂(lè)地呆坐一天。與其在星期一處理最復(fù)雜的工作，不如在這一天處理比較簡(jiǎn)單的任務(wù)。讓自己更輕松地度過(guò)周一，減少周一的憂郁、焦慮或壓力。給自己減壓是戰(zhàn)勝憂郁星期一的好方法。

4. Ensure adequate sleep on Sunday night.

4. 周日晚間保證充足的睡眠。

Sleep has a tremendous effect on our mood. According to Harvard Medical School， “Poor or inadequate sleep can cause irritability and stress， while healthy sleep can enhance well-being.”

So， if you find yourself a little more short- tempered than normal， sleep may be the answer. Take a nap to energize or get to bed earlier tonight to make up for lost sleep. Its worth taking this into account on Sunday to avoid a lack of energy on a Monday morning.

睡眠對(duì)我們的情緒有著巨大的影響。哈佛大學(xué)醫(yī)學(xué)院有關(guān)人士稱：“睡眠不足或睡眠質(zhì)量差會(huì)導(dǎo)致易怒和壓力，而健康的睡眠則能增強(qiáng)幸福感?！?/p>

因此，如果你發(fā)現(xiàn)自己比平時(shí)脾氣暴躁，可能需要多睡覺(jué)。小睡一會(huì)兒，養(yǎng)精蓄銳，或者今晚早點(diǎn)上床睡覺(jué)，補(bǔ)補(bǔ)覺(jué)。為了避免星期一早上精力不足，周日晚上應(yīng)該早點(diǎn)睡。

Word Study

mundane /m?n'de?n/ adj.單調(diào)的;平凡的

extravagant /?k'str?v?ɡ?nt/ adj.奢侈的;無(wú)節(jié)制的;過(guò)分的

trivial /'tr?vi?l/ adj.不重要的;瑣碎的;微不足道的

I know it sounds trivial， but Im worried about it.

diminish /d?'m?n??/ v.減少;縮減;降低;貶低

The worlds resources are rapidly diminishing.

tremendous /tr?'mend?s/ adj.巨大的;極好的;了不起的

irritability /'?r?t?'b?l?t?/ n.易怒;過(guò)敏性;感應(yīng)性