Taking an afternoon nap isn’t just for children anymore. Studies show that taking a midday nap is good for your health. Taking a mid afternoon nap has its benefits. It can revitalize you, and some research suggests that napping can improve memory and alertness. Other studies suggest that napping may reduce your blood pressure and the risk of dying from heart attacks and other heart problems, particularly among men.

But daytime naps also have a downside, especially if you have insomnia. Even a “power nap” can confuse your internal clock and reduce  your night sleep. If you are having touble falling asleep at night, you might not want to nap during the daytime.

If you need a nap, take it easier in the afternoon, preferably between noon and 4 p.m.  Limit your nap to no more than 45 minutes to an hour. Keep an alarm if you feel you may sleep longer. That way you can wake refreshed and still be able to fall asleep at night.

Tips For a More Effective Nap If you want to obtain more sleep, and the health benefits that go with getting enough sleep, here are some tips for more effective napping and sleep at night:

• Avoid caffeine after 3pm. It’s a stimulant that can disrupt your sleep and stay in your system longer than you think; its half-life is four to six hours!
• If you don’t want to nap a long time, set an alarm.
• If you don’t have time for a power nap, or don’t feel comfortable napping during the day, try meditation; it gives your body a rest and produces slower brain waves similar to sleep.