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222 工作效率越高，回报越大：Tucker, M. A., Hirota, Y., Wamsley, E. J., Lau, H., Chaklader, A., & Fishbein, W. (2006). A daytime nap containing solely non-REM sleep enhances declarative but not procedural memory. Neurobiology of Learning & Memory, 86(2), 241–247.
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Wilson, J. K., Baran, B., Pace-Schott, E. F., Ivry, R. B., & Spencer, R. M. C. (2012). Sleep modulates word-pair learning but not motor sequence learning in healthy older adults. Neurobiology of Aging, 33(5), 991–1000.
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222 午睡可以扭转我们的负面情绪：Gujar, N., McDonald, S. A., Nishida, M., & Walker, M. P. (2011). A role for REM sleep in recalibrating the sensitivity of the human brain to specific emotions. Cerebral Cortex, 21(1), 115–123.
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Mednick, S., Nakayama, K., & Stickgold, R. (2003). Sleep-dependent learning: A nap is as good as a night. Nature Neuroscience, 6(7), 697–698.
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223 心血管疾病、糖尿病、中风，以及心脏病：Markowitz, E. (2011, August 12). Should your employees take naps? Inc. 摘自 http:// www. inc. com/
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Naska, A., Oikonomou, E., Tichopoulou, A., Psaltopoulou, T., & Tichopoulous, D. (2007). Siesta in healthy adults and coronary mortality in the general population. JAMA Internal Medicine, 167(3), 296–301.
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Stein, R. (2007, February 13). Midday naps found to fend off heart disease. The Washington Post.
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注意：这个问题存在一些争议。首先，对男性的影响明显大于女性；这其中也存在统计学意义，可能因为太少的女性死于心脏疾病，无法形成一个适当的对照组的统计结果。
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另一项研究表明，每天午睡与心肌梗死的风险增加相关，而另一个午睡与各种死亡风险增加相关，这些都因文化不同而不同。
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参见Campos, H., & Siles, X. (2000). Siesta and the risk of coronary heart disease: Results from a population-based, case-control study in Costa Rica. International Journal of Epidemiology, 29(3), 429–437.
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Tanabe, N., Iso, H., Seki, N., Suzuki, H., Yatsuya, H., Toyoshima, H., & Tamakshi, A. (2010) Daytime napping and mortality, with a special reference to cardiovascular disease: The JACC study. International Journal of Epidemiology, 39(1), 233–243.
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223 许多公司都有专门配备了行军床的午休室：Markowitz, E. (2011, August 12). Should your employees take naps? Inc. 摘自 http:// www. inc. com/
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224 向东旅行的球队平均每场比赛都会丢掉一个进球：Recht, L. D., Lew, R. A., & Schwartz, W. J. (1995). Baseball teams beaten by jet lag. Nature, 377(6550), 583.
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224 肌肉力量和协调性的减弱：Waterhouse, J., Reilly, T., Atkinson, G., & Edwards, B. (2007). Jet lag: Trends and coping strategies. Lancet, 369(9567), 1117–1129.
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224 60岁以上的人：Monk, T. (2005). Aging human circadian rhythms: Conventional wisdom may not always be right. Journal of Biological Rhythms, 20(4), 366–374.
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Monk, T., Buysse, D., Carrier, J., & Kupfer, D. (2000). Inducing jet-lag in older people: Directional asymmetry. Journal of Sleep Research, 9(2), 101–116.
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224 模拟……午后阳光：Burgess, H. J., Crowley, S. J., Gazda, C. J., Fogg, L. F., & Eastman, C. I. (2003). Preflight adjustment to eastward travel: 3 days of advancing sleep with and without morning bright light. Journal of Biological Rhythms, 18(4), 318–328.
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225 即可见效：Suhner, A., Schlagenhauf, P., Johnson, R., Tschopp, A., & Steffen, R. (1998). Comparative study to determine the optimal melatonin dosage form for the alleviation of jet lag. Chronobiology International, 15(6), 655–666.
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Waterhouse, J., Reilly, T., Atkinson, G., & Edwards, B. (2007). Jet lag: Trends and coping strategies. Lancet, 369(9567), 1117–1129.
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225 年轻人和孕妇也被告知应：Sanders, D., Chatuvedi, A., & Hordinsky, J. (1999). Melatonin: Aeromedical, toxicopharmacological, and analytical aspects. Journal of Applied Toxicology, 23(3), 159–167.
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225 已经产生了尽可能多的睡眠所需要的褪黑激素：Eastman, C. I., & Burgess, H. J. (2009). How to travel the world without jet lag. Sleep Medicine Clinics, 4(2), 241–255.
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225 当我们拖延的时候：这一节中的很大一部分信息与想法都源自Steel, P., & Ferrari, J. (2013). Sex, education and procrastination: An epidemiological study of procrastinators’ characteristics from a global sample. European Journal of Personality, 27(1), 51–58.
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225 非常没有耐心，也很容易感到厌倦： Eberts, J.,个人交流，2008年5月5日，梅戈格。
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225 采取了一项严格的政策
:现在开始行动： Eberts, A., 个人交流，2013年11月26日，蒙特利尔。
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226 杰克将这种方式称为吃青蛙： Eberts, A., 个人交流，2013年11月26日，蒙特利尔。
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