20 minutes to the perfect power nap

Don’t be left at the gate this Derby weekend. Squeeze in a power nap to stay in top form through all the festivities.

Do you get seven to nine hours of sleep every night? As much as 60 percent of adults don’t. Getting just six hours of sleep a night increases the risk of being overweight by 27 percent and has other negative impacts on your health.

If you can’t get a good night’s sleep, try squeezing in a power nap.

A 20-minute nap will:

  • • Boost stamina
  • • Enhance alertness, concentration and motor skills
  • • Lower your risk for heart-related death
  • • Increase brain function by up to 40 percent

Napping versus coffee: A 20-minute nap is more effective in perking you up than 200 milligrams of caffeine (about two cups of coffee).

Best time for a nap: Eight hours after you wake up in the morning.

Set an alarm clock: Too long a nap will leave you groggy and maybe even grumpy.

For napping success: Nap in a dark room, lying down.

Are you one of the lucky ones? Just 3 percent of people have a gene that enables them to function well on just six hours of sleep.

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