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FOR YEARS, NAPS have gotten a bad rap, dozing benefits both mental acuity and ove 26-minute "NASA" nap in flight (while the plane he body benefits, too. Napping reduces stress derided as a sign of laziness, weakness, o lth. A slew of new studies have shown that is manned by a copilot) enhanced performance and lowers the risk of heart attack and stroke, senility. We are "caught" napping or "found naps boost alertness, creativity, mood, and by 34 percent and overall alertness by 54 diabetes, and excessive weight gain. Naps make asleep at the switch. productivity in the later hours of the day percent. One Harvard study published this year you smarter, healthier, safer. But to understand when, for how long, to But lately napping has garnered new respect,A nap of 60 minutes improves alertness for up showed that a 45-minute nap improves learning how you can nap best thanks to solid scientific evidence that midday to 10 hours. Research on pilots shows that a and memory. what end -you need to understand your body. BORN TO NAP Most mammals sleep for short periods throughout the day. We have consolidated sleep into one long period, but the biological vestige remains. Our bodies are programmed for two periods of intense sleepiness: in the early morning, from6p.m. about 2 to 4 a.m., and in the afternoon, between 1 and 3 p.m. This midday wave of drowsiness is not due to heat or too many fries at lunch (it occurs even if we skip eating) Rather, it arises from an afternoon quiescent phase in our physiology, which diminishes our reaction time, memory, coordination, mood, and ARE YOU A LARK OR AN OWL? To determine the best time to nap, it helps to know your "chronotype." What time you would get up and go to sleep if you were entirely free to plan your day? a.m. me 6 a.m. If you're a lark, apt to wake as early as 6 a.m. and go to sleep around 9 or 10 p.m., you're going to feel your nap need around 1 or 1:30 p.m. If you're an owl, preferring to go to bed after midnight or 1 a.m., and to wake around 8 or 9 a.m., your afternoon "sleep gate" will open later, closer to 2:30 or 3 p.m. a. DAY Best time Wake-up Sle 12pmW WHAT'S IN A NAP? In designing the optimal nap you need to grasp its potential components. During sleep, your brain's electrical activity goes through a five-phase cycle: STAGE 1: Falling asleep STAGE 2: Light sleep. STAGES 3 AND 4: Deep, slow-wave sleep. REM: Dreaming stage. A whole cycle lasts about an hour and a half (and repeats during nighttime sleep. A short afternoon catnap of 20 minutes yields mostly Stage 2 sleep, which enhances alertness and concentration, elevates mood, and sharpens motor skills. To boost alertness on waking you can drink a cup of coffee before you nap. Caffeine requires 20 or 30 minutes to take effect, so it will kick in just as you're waking. Naps of up to 45 minutes may also include rapid eye movement (REM) sleep, which enhances creative thinking and boosts sensory Limit your nap to 45 minutes or less, if you need to spring into action after dozing. Otherwise, you may drift into slow-wave sleep. Waking from this stage results in serious sleep inertia, that feeling of grogginess and disorientation that can last for a half But you might want to take a long nap, at least 90 minutes. Many of us get about an hour to an hour and a half less sleep per night than we need. A new study shows that the sleep-deprived brain toggles between normal activity and complete lapses, or failures, a dangerous state of slowed responses and foggy inattention. Sound familiar? Naps of 90 to 120 minutes usually comprise all stages, including REM and deep slow-wave sleep, which helps to clear your mind, improve memory recall, and recoup lost sleep. Longer naps in the morning yield more REM sleep, while those in the afternoon offer more slow-wave sleep. A nap that is long enough to include a full sleep cycle, a least 90 minutes, will limit sleep inertia by allowing you to wake from REM sleep. Quiet your mind ENJOY by repeating Resh the benefits of a sharper mind mantra, taking a improved accuracy and perception, mental walk at a quicker motor skills, keener relaxing place coordination, and enhanced mood and If noise is an issue, put in earplugs or t on some white noise. THE PERFECT SIESTA Calm your body by breathing Darken the room or use eye shades. Once nap time and length are settled, you need some preparations for the rest: oW Concentrate on relaxing your muscles one group at a time a safe, qu like the beach, or memory. Getting even the briefest nap is better than nothing. A 2008 study at the University of Düsseldorf showed that the mere onset of sleep may trigger active memory processes that remain effective even if sleep is limited to only a few minutes. And last year, a British study suggested that just knowing a nap was coming was enough to lower blood pressure comfortable place, preferably one where you can lie down. (It takes about 50 percent counting sheep or ing z's. er to fall asleep sitting blanket handy in case you get chilly but nothing too warmth can make So heed the wake-up call: If you want to be your best all day long, at least plan

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FOR YEARS, NAPS have gotten a bad rap, dozing benefits both mental acuity and ove 26-minute "NASA" nap in flight (while the plane he body benefits, too. Napping reduces stress derided as a sign of laziness, weakness, o lth. A slew of new studies have shown that is manned by a copilot) enhanced performance and lowers the risk of heart attack and stroke, senility. We are "caught" napping or "found naps boost alertness, creativity, mood, and by 34 percent and overall alertness by 54 diabetes, and excessive weight gain. Naps make asleep at the switch. productivity in the later hours of the day percent. One Harvard study published this year you smarter, healthier, safer. But to understand when, for how long, to But lately napping has garnered new respect,A nap of 60 minutes improves alertness for up showed that a 45-minute nap improves learning how you can nap best thanks to solid scientific evidence that midday to 10 hours. Research on pilots shows that a and memory. what end -you need to understand your body. BORN TO NAP Most mammals sleep for short periods throughout the day. We have consolidated sleep into one long period, but the biological vestige remains. Our bodies are programmed for two periods of intense sleepiness: in the early morning, from6p.m. about 2 to 4 a.m., and in the afternoon, between 1 and 3 p.m. This midday wave of drowsiness is not due to heat or too many fries at lunch (it occurs even if we skip eating) Rather, it arises from an afternoon quiescent phase in our physiology, which diminishes our reaction time, memory, coordination, mood, and ARE YOU A LARK OR AN OWL? To determine the best time to nap, it helps to know your "chronotype." What time you would get up and go to sleep if you were entirely free to plan your day? a.m. me 6 a.m. If you're a lark, apt to wake as early as 6 a.m. and go to sleep around 9 or 10 p.m., you're going to feel your nap need around 1 or 1:30 p.m. If you're an owl, preferring to go to bed after midnight or 1 a.m., and to wake around 8 or 9 a.m., your afternoon "sleep gate" will open later, closer to 2:30 or 3 p.m. a. DAY Best time Wake-up Sle 12pmW WHAT'S IN A NAP? In designing the optimal nap you need to grasp its potential components. During sleep, your brain's electrical activity goes through a five-phase cycle: STAGE 1: Falling asleep STAGE 2: Light sleep. STAGES 3 AND 4: Deep, slow-wave sleep. REM: Dreaming stage. A whole cycle lasts about an hour and a half (and repeats during nighttime sleep. A short afternoon catnap of 20 minutes yields mostly Stage 2 sleep, which enhances alertness and concentration, elevates mood, and sharpens motor skills. To boost alertness on waking you can drink a cup of coffee before you nap. Caffeine requires 20 or 30 minutes to take effect, so it will kick in just as you're waking. Naps of up to 45 minutes may also include rapid eye movement (REM) sleep, which enhances creative thinking and boosts sensory Limit your nap to 45 minutes or less, if you need to spring into action after dozing. Otherwise, you may drift into slow-wave sleep. Waking from this stage results in serious sleep inertia, that feeling of grogginess and disorientation that can last for a half But you might want to take a long nap, at least 90 minutes. Many of us get about an hour to an hour and a half less sleep per night than we need. A new study shows that the sleep-deprived brain toggles between normal activity and complete lapses, or failures, a dangerous state of slowed responses and foggy inattention. Sound familiar? Naps of 90 to 120 minutes usually comprise all stages, including REM and deep slow-wave sleep, which helps to clear your mind, improve memory recall, and recoup lost sleep. Longer naps in the morning yield more REM sleep, while those in the afternoon offer more slow-wave sleep. A nap that is long enough to include a full sleep cycle, a least 90 minutes, will limit sleep inertia by allowing you to wake from REM sleep. Quiet your mind ENJOY by repeating Resh the benefits of a sharper mind mantra, taking a improved accuracy and perception, mental walk at a quicker motor skills, keener relaxing place coordination, and enhanced mood and If noise is an issue, put in earplugs or t on some white noise. THE PERFECT SIESTA Calm your body by breathing Darken the room or use eye shades. Once nap time and length are settled, you need some preparations for the rest: oW Concentrate on relaxing your muscles one group at a time a safe, qu like the beach, or memory. Getting even the briefest nap is better than nothing. A 2008 study at the University of Düsseldorf showed that the mere onset of sleep may trigger active memory processes that remain effective even if sleep is limited to only a few minutes. And last year, a British study suggested that just knowing a nap was coming was enough to lower blood pressure comfortable place, preferably one where you can lie down. (It takes about 50 percent counting sheep or ing z's. er to fall asleep sitting blanket handy in case you get chilly but nothing too warmth can make So heed the wake-up call: If you want to be your best all day long, at least plan

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