Many people have a steady daily routine: waking up, brushing their teeth, going to work, etc... But what if there was something else that needed to be added to that list; something that was beneficial to your health, (and no, it's not going to the gym) that could greatly improve your overall mood and function, would you do it? What if I told you that the thing you needed to add to your daily routine was a nap? Would it change your mind?

Napping, previously considered to be nothing more than a symbol of laziness or a waste of time, actually has some surprising scientific benefits. With increased alertness, improved memory, heightened creativity, and an overall boost of energy, naps can actually be one of the most beneficial parts of your day to day life.

When it comes to napping, timing is everything. Not only should you worry about the time of day, but you should also focus on the length of your nap because it is the time that we spend sleeping that allows the body to reap the healthy benefits. Sleeping too little will do nothing for you, but sleeping too long could result in grogginess and it could ruin your nocturnal sleep schedule (which is far more important than a napping schedule). The ideal nap is roughly 10-20 minutes, but some can be longer and some can be shorter. In order to get the most out of your nap, studies show that staying with the 10-20 minute range will give you a quick boost of energy and allow you to continue your day with a higher level of alertness. If you are looking to improve memory function and both factual and facial recognition, it is believed that a 60 minute nap is just what you need. By napping for 60 minutes, you are experiencing slow-wave sleep and it the best way to help the brain process information, but be careful because a nap this long could result in some grogginess upon waking up. If you are looking to get more in touch with your creative side, napping for 90 minutes allows the body to go through a complete cycle of sleep with benefits both emotional memory and creativity. Another benefit of the 90 minute nap is that because you have completed a full sleep cycle, you can wake up without any of the grogginess that you might experience from naps.

So if you're looking for an overall boost in your energy and your mood, the 10-20 minute nap is the one for you. If you are aiming to work on your memory and recognition skills, find yourself a nice blanket and pillow and spend 60 minutes in bliss. And, finally, if you're looking to boost your emotional wellbeing and tap into your creative side, I would pencil in a 90 minute nap into your schedule.