An expert’s guide to the true power of napping the right way

Sign up to our free Living Well email for advice on living a happier, healthier and longer life Live your life healthier and happier with our free weekly Living Well newsletter Live your life healthier and happier with our free weekly Living Well newsletter SIGN UP I would like to be emailed about offers, events and updates from The Independent. “Then I end up drifting off and wake up feeling energized and fresh to continue on my day.” King didn’t realize she had settled naturally into the napping routine that sleep experts recommend. It comes down to the body's circadian rhythm, which includes two periods of drowsiness every 24 hours, once at night and again between about 2 and 4 p.m. open image in gallery A traveler takes a nap as he waits for a ride outside Miami International Airport In a typical night, people go through several 90-minute sleep cycles spread over five stages, from light to deep sleep, with the deepest falling toward the middle. “So if you think you’re getting caffeine, you’re going to perform better than if you actually get caffeine.” open image in gallery Sleep researcher James Maas sits in his office How to start Find a quiet, dark and cool space and set a timer for 15 or 20 minutes, which is a good starting point until you see how your body adjusts. “But that doesn’t necessarily mean that you’re not getting the benefits of sleep.” Experts say short naps don’t interfere with nighttime sleep, as long as they’re not too late in the day.