Not everyone has the time to take a nap in the middle of the day, but sneaking one in whenever possible can lead to a healthier mind and body.

Instead of pushing yourself to get more done, take a break, treat yourself, and increase your productivity by sleeping for a few extra minutes each day.

Not convinced? Check out these benefits from napping for yourself!

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Sharpen Your Brain

Lack of sleep impairs your ability to remember information. Struggling at work because you didn’t sleep enough the night before? Even an hour-long nap can improve your mental performance for up to 24 hours. Take a blanket to work and try to squeeze in some shut-eye over your lunch break.

Battle Anxiety and Stress

Everyone has experienced the cycle of not sleeping because of stress, and then feeling stressed because you haven’t slept. Anxiety and stress are linked to causes of chronic illness. Naps can reduce the amount of stress and anxiety you feel—leading to better overall health.

Make Your Heart Happy

Your heart knows when you’re not sleeping enough. Napping helps your heart out. A Harvard study demonstrated the benefits of napping to make up for lost sleep.

Work Out More

Sleep improves your ability to perform athletically. Studies show that short naps after lunch can increase skill and speed.

Maintain Your Diet

Food provides your body with energy to get through the day. When you’re tired, you’re likely to overeat because your body is craving energy. Instead of having another snack, try a 15 minute nap to restore your body and clear your mind.

Convinced now, but not sure how to work those much-needed naps into your day? Try these easy tips!

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Nap During the Afternoon

Napping too early or too late can disrupt your regular sleep schedule. Nap during the afternoon to give yourself the energy to get through the rest of the day.

Find a Cozy Place

Don’t nap how you sleep—you might end up oversleeping. Find a comfortable, cool, and low-lit place to lay down for a few.

Time Your Naps

While you’re learning the art of napping, time how long you sleep and record how refreshed you feel after each nap. This will help you determine how long your mid-day naps needs to be. If you set a timer, this can also function as your alarm clock.

Grab a Coffee

This may seem counter intuitive, but drinking caffeine before you nap will help you wake up after. Grab any other accessories you need too, like your timer, blanket, or a sleep mask.

Remember to Sleep at Night Too

Napping is not a substitute for a good night’s rest, so make sure you’re setting aside enough time to sleep every night. Choose a bed time that allows you to get a full 8 hours.

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Now that you know, don’t keep this valuable information to yourself—share it with friends!

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