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There’s nothing better than a good 30-minute power nap to get you energised when you’re feeling groggy. Stealing some zzz’s in the middle of the day may feel like a guilty pleasure, but there’s a lot of science backing the benefit of napping. We take a look at some reasons why you should give in to a midday snooze, and how to do it right so you wake up feeling your best.

Sleep makes you smart

If you’re tired and you’re struggling to focus and make decisions, a power nap can dramatically improve your ability to think clearly. A study by NASA found that cognitive abilities were improved a full 40 per cent in people who took a 30-minute nap. Other studies suggest that napping can ‘recharge’ your brain, getting those neurons firing and making it easier to solve problems, be creative and grasp new information.

A healthy heart

A 2007 study conducted by Archives of Internal Medicine found the risk of heart-related death to be 37 per cent lower in cultures where an afternoon siesta is common. Those who snoozed for 30 minutes at least three times a week benefited most. It’s thought that the stress-reducing effect of a good nap is responsible for this boost in cardiovascular health.

Make napping work for you

The best time of day for a power nap is the early afternoon. Napping too late in the day can interfere with a good night’s sleep, which defeats the purpose. When you’ve picked the right time for your nap, get comfy. The best napping takes place in a quiet setting with low lighting. Switch off your mobile and draw the curtains before you hit the pillow. Then set an alarm to wake you up in 20-30 minutes – napping for longer than 40 minutes can leave you feeling tired – and enjoy that well-deserved snooze.

Tags: relaxation, sleep, sleep routine, stress relief