Most of us do not have the luxury of living in a country where siestas are the norm, but some of us could benefit from a power nap.

According to pulmonologist and sleep apnea specialist, Samuel Gurevich, MD, taking a power nap can improve the following:

Mood

Alertness

Reaction time

Short-term Memory

Focus and Concentration

Other studies show naps can also improve:

Patience

Stress

Better Reaction Time

Increased Learning

More Efficiency

Better Health

While there is no definition of a power nap, generally it is between 10-30 minutes. If you sleep longer, you may interrupt a sleep cycle which my actually have you feeling more tired and groggy. If you have had a late night, you may benefit from a longer nap of 60 to 90 minutes depending on your personal sleep cycle. This longer nap has been shown to boost memory and creativity.

If you are chronically sleep deprived, don’t count on power naps to save the day. The ultimate answer is to deal with the underlying issue.

Here are some tips for a successful siesta!

  1. Set an alarm – make sure your power nap doesn’t turn into a marathon sleep session.
  2. Make it early – Sleeping too late in the day can interfere with your nighttime sleep. Nap earlier in the afternoon.
  3. Set the stage – Make sure you have a calm environment, grab a cozy blanket in a cool, quiet, dark place. Noise, light and uncomfortable temperatures can interfere with the quality of your sleep.

So, what are you waiting for! Let’s siesta!