Research has shown that a power nap—a sleep episode lasting¹ 10–30 minutes—can boost alertness and mood. Even a doze² 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 advisor³ 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 elevation⁴ 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 dangle⁵ 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。