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以下是您必須了解的有關打盹的好處，以及如何有效打盹，希望對您有所幫助：
1. Less stress.
減壓
Curling up in a sunny patch on the floor or even lying your head down on your desk for a quick snooze brings relaxation. Research found that stress hormone levels were lower in those who took stress-reducing actions such as napping. Take a break each day from the stresses and reduce your risks, find a quiet, comfortable spot and take a nap. Even a short power nap can leave you feeling refreshed, renewed, and more focused.
窩在地板上一縷陽光中或甚趴在辦公桌上小睡一會都能令人放松。研究發現，采取減壓措施（如午睡）的人壓力激素水平降低。找個安靜舒適的地方打個盹，每天消除一下壓力，減少健康風險。即使是很短暫有效的小睡也能令你神清氣爽、注意力更集中。
2. Increased alertness and productivity.
提高敏銳性和生產力
If you have the opportunity for a power nap, particularly after a poor night of sleep, by all means, take one. You will feel more alert and energetic afterwards, and once rested after your mid-afternoon nap, your mood, efficiency, and alertness level will improve greatly. 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. Of course when you first come out of your afternoon nap, you will feel a bit groggy for around ten minutes, but once your decline in motor dexterity dissipates, you will reap the rewards of being well rested and ready to go for the rest of the day.
如果您有打盹的機會，尤其前一晚睡眠不佳時，務必小睡一下。醒來后您的感覺更敏銳、精力更充沛，午睡后你的心情、工作效率和敏銳性都得到顯著提高。科學家們甚至證明，早上醒來后約8小時小睡20分鐘，比早上多睡20分鐘，更能使你精力十足。當然剛午睡醒來時，有大約10分鐘會覺得有點昏昏沉沉的，但一旦經過這個疲軟期，您獲得的回報將是休息充分及這天剩下的時間里你能全力以赴。
3. Improved memory and learning.
改善記憶和學習
Naps aren’t just for the very young, old, and sluggish. Daytime dozing may enhance a person’s capacity to learn certain tasks. That, at least, is the eye-opening implication of a new study in which college students were challenged to detect subtle changes in an image during four different test sessions on the same day.
午睡并不是小孩子、老人或懶人的專屬。白天打瞌睡可提高人學習某項特定任務的能力。這一令人大開眼界的結論至少可被一項新的研究證明。研究過程中，大學生被要求在同一天進行的四項不同的測試中觀測一幅圖像的微妙變化。
Participants improved on the task throughout the first session. The students’ speed and accuracy then leveled off during the second session. The scores of the participants who didn’t nap declined throughout the final two sessions. In contrast, volunteers who took a 20-minute power nap after completing the second practice session showed no ensuing performance dips. What’s more, 1-hour power nappers responded progressively faster and more accurately in the third and fourth sessions. It looks like napping may protect brain circuits from overuse until those neurons can consolidate what’s been learned about a procedure.
參與者經過第一項測試就有進步。學生的速度和準確性在第二項測試中穩定下來。沒有午睡的參與者的得分在最后兩項測試中下降。相比之下，完成第二項測試后休息20分鐘者的表現并沒有下降。而且，午睡1小時者在第三、四項測試中反應迅捷、準確無誤。看起來好像午睡能防止過度使用大腦回路，直到那些神經元強化已學到的過程為止。
