Studies have shown that short naps can improve awareness and productivity. You don’t need much; just 15 to 20 minutes can make a world of difference.

According to a study from the University of Colorado Boulder discovered that children who didn’t take their afternoon nap didn’t display much joy and interest, had a higher level of anxiety, and lower problem solving skills compared to other children who napped regularly. The same goes for adults as well. Researchers with Berkeley found that adults who regularly take advantage of an afternoon nap have a better learning ability and improved memory function. Why is napping so essential? Because it gives your brain a reboot, where the short-term memory is cleared out and our brain becomes refreshed with new defragged space.

How long should you nap?

According to experts, 10 to 20 minutes is quite enough to refresh your mind and increase your energy and alertness. The sleep isn’t as deep as longer naps and you’re able to get right back at your day immediately after waking up. If you nap for 30 minutes you may deal with a 30-minute grogginess period because you wake up just as your body started entering a deeper stage of sleep. The same can be said if you sleep for an hour, but on the other hand, these 60-minute naps provide an excellent memory boost. The longest naps— lasting about 90 minutes—are recommended for those people who just don’t get enough sleep at night. Since it’s a complete sleep cycle, it can improve emotional memory and creativity.

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