This is the exact time you need to nap, according to experts

This is the exact time you need to nap, according to expertsThis is the exact time you need to nap, according to expertsNaps have been a popular topic of discussion lately which is hard for me because when anyone says the word nap, I want to take one. But there is a real art to taking the perfect power nap and incorporating it into your workday (hey Arianna Huffington built an entire successfull second career out of it.)If you find yourself really struggling to keep your eyes open during the work day you should consider a quick power nap.Dr. Neil Stanley, an independent sleep expert and author ofHow to Sleep Well, toldGlobal News a nap lasting 20 to 30 minutes can have tremendous benefits for your overall productivity. It can restore alertness, enhance performance, and reduce mistakes and accidents, he says. The increase in alertness following a nap may persist for a few hours. Once you go past that 30 minute mark your body enters a deep sleep so you will just be groggy and tired whe n you wake up.Sleep cyclesNow on a weekend if you are a shift worker or if you are really behind on sleep you can consider taking a 90-minute nap. In that hour and a half you will do one full sleep cycle. Though the shorter power nap will make you more alert the rest of the day the 90-minute nap will improveyour memory and creativity.A 90-minute nap can help you decompress and get creative juices flowing, because it covers a full sleep cycle, taking you from the lightest to deepest stages of sleep and back so you wake up refreshed, Sara Mednick, Ph.D., an associate prof at the University of California at Irvine, and author ofTake a Nap Change Your Life told Womens Health.But where to nap?Of course, the real problem with napping at work is where do you do it? You could pull a George Costanza and sleep under your desk (especially easy if you have your own office) but in this world of more and more open office spaces, that is getting harder. However many companies are installing nap po ds in their offices, according to The Chicago Tribune. Your office could be nextAll of this helps contribute to the stigma around naps. And with a third of U.S. adults not getting the recommended seven hours of sleep per night, according to theCenters for Disease Control and Prevention, there should be less negative views on workplace napping. Just remember WWAHD (What would Arianna Huffington do?)close dialogAdvertisement close dialog/* effects for .bx-campaign-1012255 *//* custom css .bx-campaign-1012255 */.bx-custom.bx-campaign-1012255.bx-type-agilityzone .bx-close z-index 2-ms-keyframes bx-anim-1012255-spin from -ms-transform rotate(0deg) to -ms-transform rotate(360deg) -moz-keyframes bx-anim-1012255-spin from -moz-transform rotate(0deg) to -moz-transform rotate(360deg) -webkit-keyframes bx-anim-1012255-spin from -webkit-transform rotate(0deg) to -webkit-transform rotate(360deg) keyframes bx-anim-1012255-spin from transform rotate(0deg) to transform rotate(360deg) bx-close-inside-1012255 top 0 right 0 /* KD - Remove padding from video wrapper and set height to 100% */.bx-custom.bx-campaign-1012255 .bx-row-video .bx-video-wrapper padding-top 0important height 100%.bx-custombx-campaign-1012255 bx-creative-1012255 .bx-wrap height auto/* KD - Change orting to static as that was not necesaary and here you can adjust the height of the video element */.bx-custom.bx-campaign-1012255 .bx-row-video .bx-video-wrapper video position static/* rendered styles .bx-campaign-1012255 */.bxc.bx-campaign-1012255.bx-active-step-1 .bx-creative *first-child width 100%.bxc.bx-campaign-1012255.bx-active-step-1 .bx-creative background-color transparentborder-style nonemax-width 900px.bxc.bx-campaign-1012255.bx-active-step-1 .bx-close stroke whitebackgro und-color blackborder-style solidborder-color whiteborder-width 1px.bxc.bx-campaign-1012255 .bx-group-1012255-AFvXBOB padding 10pxdisplay blockwidth auto.bxc.bx-campaign-1012255 .bx-element-1012255-J0EiS8Y width auto.bxc.bx-campaign-1012255 .bx-element-1012255-J0EiS8Y *first-child padding 2px 4pxfont-size 10pxcolor rgb(255, 255, 255)text-transform uppercasebackground-color rgb(0, 0, 0)background-color rgba(0, 0, 0, 0.34)