Scottish Daily Mail
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).
■ 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.
■ 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.
■ 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.