Recently, Swisshotel, a hotel chain, has posted some compelling evidence on why you should be taking a nap during the day. There are a slew of benefits people who take afternoon naps get such as increased productivity, attentiveness and ability to recall information, just to name a few. Our bodies are actually programmed to have two periods of deep sleep a day; one in the early morning and one in the early-mid afternoon.

Unfortunately most people in North America do not have the luxury to take that second nap during the day. That is where Swisshotel comes in to offer a few tips on how to make the most of a quick hour-hour slumber. A third of people believe they are not getting enough sleep at night. There are even successful people throughout history that are known to be midday nappers.

Out of all mammals, 85% of species are known to sleep for short periods throughout the day. The way human’s sleep, with just one long period is considered an anomaly. This specific pattern is not the way we are naturally programmed to sleep. Most people may experience some drowsiness not because of lunch but due to the fact of the tuning of your natural circadian rhythm.

There are many benefits to napping. Even with just a 10-20 minute nap, it will improve creativity and reaction time. It will even lower the chance of making mistakes and prevent burnouts. There has been a study conducted by NASA proving that naps increase performance by 34% and alertness by 100%. It will even increase happiness, memory and helps with weight control. Naps even decrease the chance of heart disease, blood pressure and dementia. It even helps increase your immunity and help with damaged skin.

Did you know that there are different types of nappers out there? Depending on your lifestyle and your schedule, you can either be a planned napper, power napper, micro napper, emergency napper, habitual napper or a prophylactic napper. Some famous people who are strong advocates of napping are Winston Churchill, Salvador Dali and even John F. Kennedy.

Keep in mind a few pointers for a perfect nap such as keeping your nap to around 30 minutes long. If it is any longer, it can interfere with your night’s sleep and make you feel groggy. Make sure the environment you sleep in is comfortable and lie down since it can take you 50% longer to fall asleep upright.