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以下是您必须了解的有关打盹的好处，以及如何有效打盹，希望对您有所帮助：
1. Less stress.
减压
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.
窝在地板上一缕阳光中或甚趴在办公桌上小睡一会都能令人放松。研究发现，采取减压措施（如午睡）的人压力激素水平降低。找个安静舒适的地方打个盹，每天消除一下压力，减少健康风险。即使是很短暂有效的小睡也能令你神清气爽、注意力更集中。
2. Increased alertness and productivity.
提高敏锐性和生产力
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.
如果您有打盹的机会，尤其前一晚睡眠不佳时，务必小睡一下。醒来后您的感觉更敏锐、精力更充沛，午睡后你的心情、工作效率和敏锐性都得到显著提高。科学家们甚至证明，早上醒来后约8小时小睡20分钟，比早上多睡20分钟，更能使你精力十足。当然刚午睡醒来时，有大约10分钟会觉得有点昏昏沉沉的，但一旦经过这个疲软期，您获得的回报将是休息充分及这天剩下的时间里你能全力以赴。
3. Improved memory and learning.
改善记忆和学习
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、老人或懒人的专属。白天打瞌睡可提高人学习某项特定任务的能力。这一令人大开眼界的结论至少可被一项新的研究证明。研究过程中，大学生被要求在同一天进行的四项不同的测试中观测一幅图像的微妙变化。
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.
参与者经过第一项测试就有进步。学生的速度和准确性在第二项测试中稳定下来。没有午睡的参与者的得分在最后两项测试中下降。相比之下，完成第二项测试后休息20分钟者的表现并没有下降。而且，午睡1小时者在第三、四项测试中反应迅捷、准确无误。看起来好像午睡能防止过度使用大脑回路，直到那些神经元强化已学到的过程为止。
