TODAY   |  September 03, 2013

Scientists reveal how to take the perfect nap

Sleep scientists are offering tips on the ideal time and duration of the perfect nap. According to the study, the best time of day to nap is somewhere between 1 and 4 p.m., and the ideal length is 10 to 20 minutes.

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This content comes from Closed Captioning that was broadcast along with this program.

>> trending in the wall street journal , there's no shame in it. most of us here have taken a nap given our schedules. naps are more complicated than we realize. now they're offering smart ways to help us get the most out of a quick snooz. the best time to nap is between 1:00 and 4:00 p.m .. a 10 to 20 minute session will help boost your alertness and energy but if you stretch it up to 30 minutes you could wake up feeling groggy but a 90 minute nap can increase memory and creative.

>> so a 90 minute nap is better than a 30.

>> after 30 is good. 30 to 90 bad. 90 and beyond is actually sleeping.

>> yeah.

>> i'm in the 1:00 to 4:00 p.m . three hour chunk.

>> yeah, but if you do take a nap and you nap too long it does mess with your sleep that night.

>> yeah.

>> you have the bedtimes that we do you have to be ready to go to bed at 9:00 or 10:00 .

>> we're going to bed before our kids.

>> exactly.