Napping is not just for little ones. Some researchers have concluded that napping can help boost cognition. One study performed on a group of approximately 3,000 people ages 65 and older indicated that 60 percent of participants take a midday nap after lunch time. While in the past, some scientists have advised against sleeping during the day, but new research suggests napping can help boost our cognition. It turns out that a quick cat nap can benefit the brain by helping to improve learning and memory formation, regulate emotions and reduce grogginess. Before choosing to make napping a regular part of your day, there are a few things to consider.

How to nap effectively

Keep naps brief
This will help ensure that you will still get the recommended seven to eight hours of sleep you need at night. In one study, researchers found that older adults who napped for 30 to 90 minutes demonstrated more signs of good cognition, from better word recall to improved figure drawing. However, those who napped for longer than 90 minutes didn’t show the same benefits.

Give into the nap if you need a refresher
A typical circadian rhythm is programmed to help us stay wakeful during the daylight hours and gradually become sleepy at night, however, feeling tired during the day does not necessarily mean that your circadian rhythm is off. In fact, it is common to have a bout of sleepiness in the mid-afternoon. One study gave participants three options for soothing their daytime sleepiness: getting more sleep at night, using caffeine or taking a nap. The most effective solution was the nap.

Nap early
Sleeping for too long during the day can backfire, increasing grogginess rather than making you feel more rested. According to the Sleep Foundation, the optimum nap time is 10 to 20 minutes, although some scientists suggest that naps up to 40 minutes can be restorative. While everybody’s sleep needs are different, the principle remains the same. The ideal nap lasts just long enough for your brain to get quality rest, but is short enough to avoid deep sleep cycles that can make you feel more tired. While a nap can be refreshing, it can also make it harder to fall asleep at night if taken too late in the day. According to the Mayo Clinic, napping before 3 p.m. may help prevent interference with your nighttime snooze.

Keep your nighttime sleep regular
Your nighttime sleep quality is an important factor in daytime naps. A regular sleep schedule at night can be balanced with short, refreshing naps during the day. But if you’re struggling with lengthy bouts of sleep during waking hours, naps may not be the best solution.

Consider why you are napping
Is it because you’re not getting enough rest at night? Lengthy daytime naps may be an indicator of poor nighttime sleep, and in older adults, long naps have been linked with an increased risk for diabetes, heart disease and depression. If difficulty sleeping through the night is the cause of your midday snooze, it may help to follow tips to get better nighttime sleep. If you are like many older adults who struggle with insomnia, you may want to avoid naps altogether, as they can interfere with nighttime sleep.