If you’re anything like me, you love taking a good nap. Few things are more refreshing than getting some shut-eye in the middle of the day, and now, research has confirmed that there are many benefits to napping.

Napping has tons of benefits, including improving your brain function, problem-solving skills, verbal memory, perceptual learning, object learning and statistical learning. In addition, experts found that the practice improves reaction time, helps with math and logical reasoning, improves mood and helps you get through fatigue. On top of that, it can help your heart, weight, blood pressure and the ability to handle stress.

Experts with the National Sleep Foundation have said that there are three types of naps. The first is planned napping, which is when you take a nap whether you are tired or not. Planning a nap in advance will prevent tiredness and fatigue, and it will give you more energy later on if you have plans that night.

The second type of napping is emergency napping, which is when you take a nap because you are too tired to complete your daily tasks. This is particularly important for tired drivers or exhausted workers who handle heavy machinery.

Finally, the third type of napping is habitual napping, which is when you have a set time every day that you nap. One recent study found that adult men who nap in the afternoon three times a week have a 37% lower risk of dying from a heart-related disease than those who don’t do this.

When planning out how long your nap should be, here are some things to remember:

• 20 minute nap – improves memory, mental alertness and motor learning skills
• 20-30 minute nap – improves creativity and memory
• 30-60 minute nap – improves decision-making skills and memory
• 60-90 minute naps – provide REM sleep and reset your brain

Try out incorporating naps into your daily schedule to reduce stress and make improvements in your overall health.