Back in the mid-2010s, there was a moment when power naps were hailed as the new workplace cure-all—a miracle fix for burnout, idea block, and days with bursting schedules. Progressive corporations installed napping rooms in their offices, some even introducing specially designed nap pods.

But how does the science of napping hold up? And if we do opt for a strategic nap during our day, how can we make the most of our downtime?

The theory behind power naps

Napping enthusiasts claim that a lie-down during the day, even if you’re only ‘resting your eyes,’ can boost your alertness, wakefulness, and feelings of positivity. The theory goes that a five to sixty-minute sleep helps you to carry on with your day in a manner that’s more stable and sustainable than a double espresso.

As this article from John Hopkins explains, the key to a successful power nap is to strike a balance between gaining the mental benefits of sleep, and keeping that sleep short enough to avoid feelings of confusion, grogginess, and a disrupted sleep cycle. It’s recommended to keep nap time to under thirty minutes for this reason.

Do they work?

According to the American Psychological Association, studies on this power napping hypothesis have yielded mostly positive results. A 2009 paper from the Journal of Sleep Research found that short naps helped participants to retain or improve their reactions, as well as their reasoning and recognition skills when compared to a control group.

A 2015 University of Michigan Ph.D. study featured in the Journal of Personality and Individual Differences tested the effects of a sixty-minute midday nap. When compared to a control group who watched TV instead of napping, the nappers showed greater self-control, an increased sense of calm, and a better ability to deal with stressful tasks throughout the afternoon.

Finally, a 2003 paper from Nature, Neuroscience looked at the benefits of napping as compared to a full night’s sleep. The experiment showed that eight hours of good sleep can improve our ability to retain and deploy recently learned information. Interestingly, however, the study suggests that a nap of around sixty minutes can have equally beneficial effects.

How to power nap in five steps

1. Napping takes practice.

Like any good habit, it’s unlikely you’ll be able to take to napping immediately. Instead, try committing to a napping schedule, which compliments your normal workweek, and should be easy to stick with. Then try out your schedule for a few days or weeks, and see how your body adjusts.

Most people favor napping at some point in the middle of the day, usually after lunch and before three p.m. The traditional Mediterranian siesta suggests that this period is naturally a good fit for a nap, with research showing that our bodies often hit a slump around this mid-afternoon point.

2. Have a plan.

WebMD recommends planning for short, regular naps—not forgetting to set an alarm on your phone before you get your head down. When choosing an alarm tone, try to select something that gradually increases in volume or intensity over a long crescendo.

Abrupt, old fashioned ringing alarms can cause us to wake up irritable and stressed—negating any positive effects gained by the nap, as this HuffPost blog discusses.

3. Don’t focus on trying to sleep.

The term ‘power nap’ can be a little misleading, as the main goal of the activity is about taking a chance to rest and relax. If you’re very tired—or just somebody who falls asleep easily—then napping for you might mean a solid half an hour of real sleep.

For lighter sleepers, however, it may be difficult or impossible to fully let your guard down anywhere that’s not your own bed. If that sounds like you, then go with what your body is able to do, and simply use napping as a chance for some quiet time alone.

4. Create a comfortable, distraction-free environment.

Chances are, you don’t have access to one of Google’s sleep pods, which means it’s up to you to set up your space in a way that’s conducive to a nap. Be sure to silence your phone, find a spot that’s not too bright, and look for somewhere without a lot of passing footfall.

Many pro nappers will have a particular song to play through headphones, which they’ve associated with falling asleep. Others might go for a popular meditation app to help them get into the right headspace. However, it’s always worth bearing in mind that, if you make your napping space too comfortable, it might be difficult to rouse yourself afterward!

5. If you’re not a napper, don’t worry.

Finally, it’s important to note that not everyone is enthusiastic about napping. Many sleep specialists have concerns about the way that napping can disrupt circadian rhythms—the flow of hormones such as melatonin, which help us to feel sleepy and alert at the right time of day.

Of course, it’s true that sleeping too much during the day can mess with a healthy nighttime routine. That’s why, if you do struggle with sleeping at night, many healthcare professionals will encourage you to try and stay active throughout the entire day.