A 15 to 20 minute power nap, usually at midday when people start to feel drowsy, can help a person maintain their morning alertness all day long," says James Maas, professor of psychology at Cornell University in New York and the author of Power Sleep who coined the term "power nap".

Contrary to popular opinion, napping isn't for the lazy. Today, it's a scientifically proven fact: an afternoon nap means more patience, less stress, better reaction time, increased learning, more efficiency and better health.

Boost Performance

Naps can restore alertness, enhance performance, and reduce mistakes and accidents. A study at NASA on sleepy military pilots and astronauts found that a 40-minute nap improved performance by 34 percent and alertness by 100 percent. Naps can increase alertness in the period directly following the nap and may extend alertness a few hours later in the day.

Increase Heart Health

A recent epidemiological study by researchers at John Moores University, Liverpool, UK, of 23,000 people in Greece, found that those who regularly took siestas showed a 37 percent reduction in coronary mortality compared to those who never nap, while individuals who occasionally napped in the afternoon had a reduction of 12 percent.

One reason could be changes in blood pressure. Our blood pressure and heart rate decrease as we sleep. Some researchers hypothesise that lower blood pressure reduces strain on the heart and decreases the risk of a fatal heart attack.

Lessen Stress

Waking life increases the stress hormone, cortical. Essentially, power napping acts like a valve to release the stress of everyday life. Blood pressure is reduced and heart rate slows. At the same time, the immune system shores itself up.

June Davison, a cardiac nurse at the British Heart Foundation, said that having a nap in the middle of the day might help people to unwind and relax - which is important for our overall health. Daytime napping is rejuvenating, bringing a healthy balance to the strain of daily life.

Enhance Memory and Learning

Long-term memory refers to memories that stay with us for years, such as "what" memories - a car accident that happened yesterday - or "how to" memories, such as one's learned ability to play the drums or tear it up in a game of soccer.

In the study, participants began learning a complex thumb-tapping sequence. The participants were then divided into two groups: one took a nap and the other did not. When tested later that evening, the group that took a nap during the afternoon remembered more of the thumb-tapping sequence than the group that hadn't napped. This suggests that while napping, the brain was working to strengthen and consolidate the newly forming memories.

Fight the Bulge

Sara Mednick, an assistant professor at the Department of Psychiatry at University of California, found that napping contributes to weight loss. Tired people often reach for sugary snacks to recharge. Eliminate the exhaustion with a power nap, and you could lessen your craving for a candy bar to instead wake up recharged.

A long-time tradition in Spain, France and Greece, napping or siesta is certainly a great way to jumpstart the second half of your day. Famous nap enthusiasts have included some of the best minds in history, such as Albert Einstein, Winston Churchill and Thomas Edison. So, nap on to enjoy the good life.

While there is no right or wrong way to take a nap, here are some tips for reaping the benefits of this midday ritual.

1. Try to schedule power naps after lunch. Experts say 2 or 3 pm is best. If you nap any later, you risk falling into slow-wave sleep or interfering with your regular night sleep.

2. Eat foods that are high in calcium and protein an hour or two before your nap. These foods help induce sleep. Avoid high-fat foods and foods that are high in sugar.

3. Use caffeine wisely. A Japanese study found that sipping a cup of coffee 20 to 30 minutes before your nap may help avoid post-nap grogginess. It takes that long for your body to feel the effects of caffeine. The researchers concluded that by taking a power nap right after drinking a cup of coffee, you enjoy the benefits of the nap and wake up as the caffeine is kicking in.

4. Find a quiet place where you won't be disturbed. If you're not lucky enough to have a private office and a comfy couch, your parked car can work just as well. Remember to turn off your cell phone and, if you nap in your car, crack open a window.

5. Make the area as dark as possible. If necessary, wear an eyeshade. Darkness stimulates melatonin, a hormone that helps induce sleep.

6. Keep the temperature at a comfortable level. Body temperature drops when you fall asleep. Keep a light blanket handy just in case.

7. Relax. Turn off the to-do list in your mind and let yourself go.

8. Set an alarm. This ensures you will wake before you enter deep sleep or sleep inertia, which makes one feel groggy and can take some time to wear off and has been known to impair performance. Furthermore, you won't miss an important meeting or appointment.

9. Be consistent. Experts suggest that working a 20-minute nap into your routine will help your body expect it. The more naps become part of your routine, the more you will reap the benefits.

10. Get rid of guilt. Researchers agree that power naps are great for your health and productivity. Taking a nap doesn't mean you're being lazy. So, you can now indulge in a power nap minus the guilt!