This document discusses the benefits of taking naps. It argues that naps can restore energy, improve alertness, boost mood, increase creativity, and enhance productivity. The document provides scientific evidence that naps as short as 30 minutes can improve performance by 34% and alertness by 54%. Regular napping is associated with better health. While naps should be limited to under 30 minutes to avoid feeling groggy, the document concludes that napping offers many benefits for body and mind.

1. IT’S TIME
FOR A NAP!
LIA Ciledug
Higher Intermediate 4
KHAIRUNISYA DIVA
ANDINI

2. Introduction
Sleep is something important that people do every
day from Monday to Sunday in a certain period. It can’t be
denied that sleep is one of the most powerful weapons to
restore energy to your body. With sleep, your body has time
to rest especially if you can sleep during the day. Not just to
relax your body but also useful to calm nerves strained by the
activities that you do. Taking a nap is a common thing to do
when you feel sleepy during the day. “When you can't figure
out what to do, it's time for a nap.” said Mason Cooley. But it
depends whether or not napping is good for you.

3. Normally, people have night sleep but some others
sleep more by taking a nap. Many people think that napping
is such a waste of time and only young children do that. In
fact, a nap is very important for people of all ages. Also, some
people argue that a nap have benefits to your body. There has
been a debate about this and there are people agreeing on
both sides.

4. RESTORE ALERTNESS
INCREASE MOOD
BOOST CREATIVITY
MORE PRODUCTIVE

5. Naps can
make you
more alert
US National Sleep Foundation recommend you to
take a short nap at least 30 minutes maximum. Most people
feel refreshed after a nap that lasts approximately 30
minutes. So, you don’t end up feeling groggy and sluggish
all over your body after napping. A little group called
NASA discovered that just a 26-minute nap increases
performance by 34% and alertness by 54%.
Scientific evidence suggests that consuming
caffeine just before taking a short nap does a better job of
restoring your alertness than just a cup of coffee/tea or a
regular afternoon nap. That way when you wake up, you're
not only refresh, but ready to go. But you need to remind
yourself that if you drink a caffeinated beverage to boost
your naps, make sure you do not overdo it; one or two cup
is enough.

6. Naps can
put you in a
better mood
The National Sleep Foundation actually
recommends napping for 20-30 minutes to reduce
stress and improve your mood. They say to help you
relax. People who take a nap tend to be happier after
waking up than those people who don’t take a nap.
When you take a nap then the body will be fresh and
fit so that the mood will be maintained. This makes
you more energetic and enthusiastic in completing
your tasks. According to Dr. Sara Mednick, the author
of Take a Nap! Change Your Life, a nap can reduce
stress and anxiety and make you a calmer person.

7. Naps can
boost your
creativity
A better mood is not the only thing a nap
can provide. Napping can also boost your creativity.
No wonder famous people like Albert Einstein,
Leonardo da Vinci, Napoleon, and Thomas Edison are
taking a nap. In 2013, scientists from Georgetown
University’s Center for Functional and Molecular
Imaging in Washington has found that the right side
of the brain is far more active during a nap than the
left side, which stays quiet while we’re asleep.
After a nap people usually do better work with less
mistakes and their ideas are flowing like a river.

8. Naps can
make you
more
productive
Sleeping during the day can make you more
productive. Remember that you need to pick the
right time and set a limit time of your nap because
the well-timed nap can make you more productive at
work and at home. On 2002 Harvard University
demonstrated a 30-minute nap boosted the
performance of workers, returning their productivity.
Some people on the other side of the argument
might say that naps make a messy schedule of their
night time sleep, and that naps can’t make up for
sleep debt, they are not fully wrong, but naps do
leave you feeling refreshed, and studies have shown
that people who nap may have a better health than
those who do not.

9. Conclusion
In conclusion, there are lots of benefits you
will get if you take a nap. A nap can refresh not only
your body but also your mind. Even though many
people think that taking a nap isn’t good, actually it
is, because it makes you more alert, increases your
mood, boosts your creativity, makes you more
productive, and many more. But you need to set the
limit time for your nap; do not take it too long unless
you want to feel groggy after you wake up. So, what
are you waiting for? Go, take a nap now.

10. References
5 Reasons Why You Should Take a Nap Every Day,
Michael Hyatt, posted on March 29, 2012
http://michaelhyatt.com/why-you-should-take-a-
nap-every-day.html
You Asked: Is It Good or Bad to Take a Nap?,
Markham Heid, posted on October 1, 2014
http://time.com/3449959/is-napping-healthy/
How Naps Affect Your Brain and Why You Should
Have One Every Day by Belle Beth Cooper, posted
on July 25, 2013 https://blog.bufferapp.com/how-
naps-affect-your-brain-and-why-you-should-have-
one-every-day
6 Convincing Reasons To Take A Nap Today, The
Huffington Post By Sarah Klein Posted on
November 3, 2013
http://www.huffingtonpost.com/2013/03/11/nap-
benefits-national-napping-day_n_2830952.html
The Power of the Nap, Shelby Harris Psy. D, posted
on Februari 18, 2014
https://www.psychologytoday.com/blog/the-
land-nod/201402/the-power-the-nap
University Saarland. "Neuropsychology: Power
naps produce a significant improvement in
memory performance." ScienceDaily, 20 March
2015.
www.sciencedaily.com/releases/2015/03/150320
091315.htm
25 Napping Facts Every College Student Should
Know, Angelita Williams, posted on February
12, 2012
http://www.onlinecollegecourses.com/2012/02/1
2/25-napping-facts-every-college-student-
should-know/
The Secret Truth about Napping”, Maria Allegra.
http://blogs.egusd.net/ccss/files/2012/07/7thGrad
e-PT-with-scoring-guide-2agarxi.docx
Take a Nap, Change Your Life! by Dr. Sara
Mendrick, published on 2006
www.saramednick.com/