If it’s realistic for your workday, longer early afternoon naps can be valuable too, says Sara Mednick, Ph.D, an associate professor in the department of cognitive science at the University of California, Irvine, and author of Take a Nap! Change Your Life. “20 minutes [of nap time] is great for a pick me up,” Mednick explains. But if you have more time, “start with 20 minutes… then, if possible, increase it.

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