办公室午睡好处多 3招让你睡的更香

Research has shown that a power nap—a sleep episode lasting 10–30 minutes—can boost alertness and mood. Even a doze lasting just six minutes can mean a profound increase in declarative memory performance, according to a 2008 Journal of Sleep Research study. But if you want to brave the desk snooze, first get your boss on board. “Tell him or her, ‘If I’m giving 110% and I’m taking 15 minutes just to close my eyes, shouldn’t that be more accepted than solitaire?’” says veteran office napper Ronit Rogoszinski, C.F.P., a wealth advisor at Arch Financial Group, in Garden City, N.Y. Here’s her technique for a proper snooze:

研究表明，小睡一会（10-30分钟）可以提高注意力和士气。2008年的《睡眠研究杂志》指出，即使是持续仅仅6分钟的打盹也能够显著地增加叙述性记忆表现。但是如果你想勇敢的在桌上小睡，首先要把老板也拉下水。纽约州花园城Arch金融集团的财富顾问，办公室打盹资深人士Ronit Rogoszinski说，“告诉你的老板，‘如果我完成的工作量为110%，并且我花15分钟只是闭上眼睛，这不是比纸牌游戏更容易接受吗？’”下面是她合理小睡的一些技巧。

1. “Never lean forward and bury your face in your arms. And avoid arching your back. It’s better to recline a little. It’s all about getting comfortable and taking pressure off your lower back.”

1 “不要趴在桌上把头埋进手臂里。并且避免弓背。最好是后仰一点。这样都是为了更舒适，减少背部压力。”

2. “If you can raise your feet just a few inches off the ground, it’s ideal. I never put my feet on the desk—I just put them up on a shoebox. For whatever reason, that little bit of elevation in the feet makes all the difference in the world.”

2 “如果你可以把脚抬离地面几英尺，这样最好了。我从来不把脚搁桌上-我只是把他们搁在一个鞋盒子上面。无论何种原因，脚距离地面的这一点点高度让世界变得大不不同。

3. “When you close your eyes, take long, deep breaths and concentrate on breathing very slowly. The best way I can describe it is to just imagine yourself powering down. If your office is loud, use ear plugs.And cross your arms. You’ll find it’s more comfortable than letting them dangle or sit on the armrests. And it provides a small blanket-like warmth that helps you doze.”

3 ”当你闭上眼睛时，长长地缓慢地深呼吸，并且把意识集中在呼吸上。我能够描述的最好的方式是想象你自己在休眠。如果你的办公室太吵闹了，那么使用耳塞。交叉双臂。你会发现这比让他们随意下垂或是放在扶手上更加舒服。这就像自备了一条小毯子，暖和能帮助你打盹。