There are many benefits to napping–including, new research shows, fending off colds and improving cardiovascular health. Here’s how to do it well:
1 PICK A REGULAR TIME
A daily schedule helps train your body to know when it’s nap time, says W. Christopher Winter, a board-certified sleep-medicine physician. He recommends late morning or early afternoon to avoid interfering with your night sleep.
2 SET YOUR ALARM FOR 20 TO 25 MINUTES
That’s enough time to help you wake up refreshed without falling into deeper stages of sleep–at which point you wake up groggy, thanks to a phenomenon called sleep inertia.
3 AVOID STIMULI
Turn off your phone and find the darkest, quietest place you can, since a bright, boisterous environment can keep you from falling asleep or wake you up midnap.
4 SNIFF LAVENDER
No, really: in one 2012 study, when men and women fell asleep to that scent, they slept better and woke up feeling more alert.
–K. Aleisha Fetters
More Must-Reads From TIME
- Jane Fonda Champions Climate Action for Every Generation
- Biden’s Campaign Is In Trouble. Will the Turnaround Plan Work?
- Why We're Spending So Much Money Now
- The Financial Influencers Women Actually Want to Listen To
- Breaker Sunny Choi Is Heading to Paris
- Why TV Can’t Stop Making Silly Shows About Lady Journalists
- The Case for Wearing Shoes in the House
- Want Weekly Recs on What to Watch, Read, and More? Sign Up for Worth Your Time
Contact us at letters@time.com