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."

有时你会感觉很难入睡，特别是当你试图在紧张的日程表中挤出一个午睡时间的时候。不过别担心--只要躺下就会有很大不同。梅德尼克博士说，“就算我们只躺20分钟并且根本没睡着，也会像睡了一觉一样，我们总在实验室里这样做。因为你并不容易感觉到，只是躺下歇一会儿就能是自己从身心俱疲的状态中恢复过来。”

Try to take your nap six hours after you get up in the morning.

尽量起床6小时后午睡

"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，“这正是你生理驱动开始下降并且最想睡的时候。这时你身体的中心温度和认知加工的速度都会下降，并且你会觉得有点困倦。这就是休息一下的最好时候。”

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