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.

根据科学家的说法，理想的午睡时间是20到25分钟。再久一点，你就会陷入更深的睡眠周期，持续约90分钟。这意味着当你醒来时，你会体验到“睡眠惯性”或感到头昏眼花。

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.

萨尔瓦多·达利为有志成为画家的人写过一本书——《魔幻技艺的五十个秘密》，其中列出了一秒午后小睡的方法：笔直坐着，手里拿一把钥匙，下面放一个倒置的盘子，这样一旦睡着，钥匙就会落下，伴随着“叮”的一声，人就会很快醒过来。阿尔伯特·爱因斯坦也使用过相同的技巧，不过是用的汤匙或者铅笔来代替钥匙。

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，也叫浅度睡眠，指睡眠时间在20分钟以内的午睡，在进入深度睡眠之前就会停止，可以使睡眠者快速恢复精力。

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.

特殊情况包括生病时的必要午睡，这通常需要更长的时间，因为我们的身体在对抗疾病时需要更多的睡眠。此外，儿童午睡不应限于20分钟，因为儿童的睡眠需求高于成人。

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.

午睡时间建议在下午1：00到2：30之间。如果你在白天午睡太晚，很容易导致晚上失眠。

Word Study

inertia /?'n????/ n. 惯性，惰性;迟钝

terminate /'t??m?ne?t/ v.（使）停止，结束，终止

The agreement was terminated immediately.

intend /?n'tend/ v. 打算;计划;想要;意指

I fully intended to pay for the damage.

revitalize /'ri：'va?t?la?z/ v. 使恢复生机（或健康）

Four Tipsfor Overcoming Your “MondayDepression”

4 个小技巧，克服你的“周一抑郁症”

如果按照开心程度给一周中的每天排序，星期一大概会排在倒数第一。

对大部分上班族和学生来说，星期一或许是最难熬的一天。它意味着快乐的周末已经结束，新一周的工作学习才刚刚开始。

悠闲放松的假日过后，面对满满当当的工作日程或课表，我们难免会感觉有些力不从心。

歡乐的周末时光总是那么短暂，星期一总会如期而至。既然无法逃避，那就勇敢面对吧！

下面四个小技巧可以助你摆脱颓废和迷茫的状态，元气满满地迎接新的一周。

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

1. 列一张清单，写下你这周的期待。

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.

与其把注意力都放在你面前单调困难的任务上，不如想想开心的事情。写下你现在期待做的事，列一个清单。可以想一想，在工作时、下班后和周末这些时段分别让你感到高兴的一件事。如果很难想出三件值得期待的事情，那就尽快去安排一些吧！我们说的并不是什么奢侈的事情，只是一些会让你振奋精神的平常事，比如和朋友一起喝咖啡。

2. Wear the clothes you like.

2.穿你喜欢的衣服。

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！

尽管这看起来是微乎其微的细节，但不要低估一套衣服的力量。事实上，心理学家总结，衣服和情绪之间的密切联系表明，我们应该穿着让人心情愉悦的衣服，即使在情绪低落的时候，也应该这么穿。简言之，没有哪天比星期一更适合穿上让你感觉良好的衣服！

3. Easy schedule.

3. 轻松的日程安排。

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.

在度过一个轻松愉快的周末后，星期一的日程安排最好比其他时间轻松一点。这并不意味着闷闷不乐地呆坐一天。与其在星期一处理最复杂的工作，不如在这一天处理比较简单的任务。让自己更轻松地度过周一，减少周一的忧郁、焦虑或压力。给自己减压是战胜忧郁星期一的好方法。

4. Ensure adequate sleep on Sunday night.

4. 周日晚间保证充足的睡眠。

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.

睡眠對我们的情绪有着巨大的影响。哈佛大学医学院有关人士称：“睡眠不足或睡眠质量差会导致易怒和压力，而健康的睡眠则能增强幸福感。”

因此，如果你发现自己比平时脾气暴躁，可能需要多睡觉。小睡一会儿，养精蓄锐，或者今晚早点上床睡觉，补补觉。为了避免星期一早上精力不足，周日晚上应该早点睡。

Word Study

mundane /m?n'de?n/ adj.单调的;平凡的

extravagant /?k'str?v?ɡ?nt/ adj.奢侈的;无节制的;过分的

trivial /'tr?vi?l/ adj.不重要的;琐碎的;微不足道的

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

diminish /d?'m?n??/ v.减少;缩减;降低;贬低

The worlds resources are rapidly diminishing.

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

irritability /'?r?t?'b?l?t?/ n.易怒;过敏性;感应性