SO WHAT’S YOUR PERFECT SIESTA?

10-MINUTE NAP BENEFITS

■ YOU’RE guaranteed to feel refreshed. Ideal before a meeting or appointment.

■ HIGHLY effective in combating drowsiness and stimulating cognitive performance for a short while (two hours).

LIMITATIONS

■ IN CASES of considerable sleep debt and chronic fatigue, it won’t suffice to brace you for an extended period of wakefulness.

20-30 MINUTE NAP BENEFITS

■ THE easiest to practise on a daily basis and stimulates alertness for more than two hours.

■ ALLEVIATES pain, stress, boosts immunity and cuts risk of cardiovascular events.

LIMITATIONS

■ MAY cause grogginess and effects don’t kick in until 20–30 minutes post-nap.

■ TAKES at least 30–40 minutes all-in (allowing for the time it takes to fall asleep).

ONE-TWO HOUR NAP BENEFITS

■ IMPROVES alertness and cognitive performance for five hours.

■ HELPS consolidate memory and boost creativity and immunity.

LIMITATIONS

■ SLEEP inertia after wake-up.

■ IN THOSE 60 and above, long naps may conflict with sleep–wake rhythms and could be associated with cognitive decline and increased cardiovascular risk.