A daytime snooze2 seems antithetical3 to the hustle4 culture， but a nap duringstudy hours can be very effective in improving overall health and study. Here’s acloser look at the best way to take a midday sleep break.

白天小睡似乎與忙碌文化背道而馳，但在學(xué)習(xí)期間小睡可以非常有效地促進(jìn)整體健康和學(xué)習(xí)狀況。下面我們來詳細(xì)了解一下午休的最佳方式。

Set a timer

If you’ve ever dozed off for a coupleof hours yet awakened feeling tired， youknow that there really can be too much ofa good thing. Experts suggest setting atimer. For a power nap， 20 to 30 minutesis the ideal time length. If the day isvery busy， even 10 minutes can helpreduce stress.

設(shè)置計時器

如果你曾經(jīng)打了幾個小時的盹，但醒來時卻感到疲憊不堪，你就會知道，你睡得太多了。專家建議設(shè)置一個計時器。對于午睡來說，20到30 分鐘是理想的時長。如果哪一天特別忙碌，即使是（午休）10 分鐘也有助于減輕壓力。

Rest early in the day

A midday nap is a perfect way to supplement5 the sleep you’re getting atnight. It shouldn’t， however， disturb6evening sleep. That’s why experts suggesttaking a nap earlier in the day. Of course，we all have different schedules7. For amorning person， 1：00 to 2：00 p.m. mightbe midday.

在一天的早些時候休息

午睡是補(bǔ)充夜間睡眠的完美方式。然而，午睡不應(yīng)該擾亂晚上的睡眠。這就是為什么專家建議在一天的早些時候小睡一會兒。當(dāng)然，我們每個人的時間安排都不同。對于早起的人來說，下午1 至2點(diǎn)可能才是中午。

Be flexible8

For Thomas Edison， the sweet spotwas around five hours. But if most of thesleep experts and health experts broadlyhave anything to say about it， those famouspeople such as Thomas Edison are successrarities9， and you should aim for seven -and-a-half to eight hours per night. So， ifyou sleep just six hours one night， allowyourself a longer daytime snooze. Flexibilityis key.

要靈活

對托馬斯·愛迪生來說，最佳（睡眠）時間大約是五個小時。但如果大多數(shù)睡眠專家和健康專家大致對此有什么看法的話，諸如托馬斯·愛迪生之類的名人都是罕見的成功案例，而你應(yīng)該以每晚睡七個半到八個小時為目標(biāo)。所以，如果你某天晚上只睡了六個小時，那就讓自己白天多睡會兒。靈活性是關(guān)鍵。

Make the time

When it comes to squeezing10 in anap， a common question we hear is，“Where can I find the time？”O(jiān)ne of themost valuable lessons is that to do moreand better， we sometimes have to do less.Making time to do nothing at all exceptshutting your eyes for 20 to 30 minutes canultimately help you become more productive，and far happier and healthier.

A good plan can help you， and youwill find yourself with time （and mentalenergy） to spare for more meaningful tasks，including much-needed rest.

擠出時間

當(dāng)談到擠時間睡個午覺時，我們經(jīng)常聽到的一個問題是，“我上哪找時間？”最寶貴的經(jīng)驗(yàn)之一是，要想做得更多、更好，有時我們必須做得更少。除了閉目養(yǎng)神20 到30 分鐘之外，什么都不做，最終可以幫助你變得更有效率，更快樂、更健康。

一個好的計劃可以幫到你，然后你會發(fā)現(xiàn)自己有多余的時間（和精力） 來完成更有意義的任務(wù)，包括亟需的休息。

（英語原文選自院entrepreneur.com）