Remember when you were a child and you had to be forced to take a nap? I do. Now that I'm an adult, I look back longingly at those days when napping was required. In many cultures, napping is a vital part of their workday. However, in American culture, we live in fast-forward mode and are always on the go. We rarely take time to slow down, let alone nap. So it's no surprise that most Americans are sleep deprived. Napping could be the solution to that problem and help us live a healthy and productive life.

What are the benefits?

• Reduced stress. Just being able relax and let your mind and body take a break from your hectic life can reduce stress. The National Sleep Foundation recommends considering it "a mini-vacation." Even if you don't sleep, just a short rest in bed can be as relaxing as a nap.
• Increased alertness. This study showed that participants felt more alert just after a 10-minute nap.
• Improved mood. Think about a toddler who hasn't taken a nap today. Not pretty, right? The same thing happens to adults -- we get sleepy, and subsequently, we get cranky. I know I do. In short, a quick nap can boost your mood and prevent you from snapping at your loved ones (sorry, Mom) or coworkers.
• Improved performance, including quicker learning and better memory. REM sleep (the deepest of level of sleep) has been linked to cognitive improvement; therefore, longer naps can lead to brain improvement. While a longer nap (say, an hour) may leave you feeling groggy, it can actually improve brain activity.

Real-world application:

A study done by NASA showed that pilots who were allowed to take a short nap (40 to 45 minutes) improved their performance by 34 percent and their alertness by 54 percent.

How to nap successfully:

• Keep naps short. Aim to nap for only 10 to 20 minutes. The longer you nap, the more likely you are to feel groggy afterward.
• Take naps in the afternoon. The best time for a nap is usually mid-afternoon, around 2 or 3 p.m. This is the time of day when you might experience post-lunch sleepiness or a lower level of alertness.
• But think about your sleep schedule. Early risers who are up at 5 a.m. should nap at 1 p.m., while those who get up at 9 a.m. shouldn’t nap until 3 p.m. Dr. Sara Mednick has an interactive nap wheel that will help you find the best time to nap.
• Find the perfect nap spot. Somewhere quiet, dark, and at a comfortable temperature. Be sure to remove any distractions: turn your phone to silent and turn off the TV.

Now get outta here and go enjoy a nap without any guilt. I know I will.