Every high school student, let alone student in general, knows the effects of not enough sleep—dragging through the school day, headaches, loss of energy, difficulty in concentrating, apathy, and the list could go on. Although it may seem as though naps are a thing of the past, a thing for our 10-year-old selves, many students are finding themselves with a daily routine of napping after school to gain a little energy.

What they do not know, however, is that power naps are capable of keeping you healthy for the rest of your life. Ten to 30 minutes of napping a day is all that is needed to refresh and boost your energy levels.

Many people believe that naps are a waste of time—they would rather fall asleep at their desk trying to get some homework done rather than rest their mind and body for a little. However, naps are the complete opposite of a waste of a time. It is a lot easier and quicker to get homework done after a quick rest; plus, you’ll feel a lot more confident and concentrated doing it.

Although many of us are still in school during this time, taking a nap during noontime is the most beneficial time to take it. According to Chinese medicine, the body follows a circadian rhythm and noontime is the peak hour for the heart. Chinese doctors believe that resting and engaging in calming activities during this time of day helps strengthen your heart and makes you less prone to heart disease.

Caffeine is a common solution that many run to for an easy way to stay energized. Don’t fall for that trap. In the first place, too much caffeine is incredibly unhealthy for you, and, according to Dr. Mao, a famous Chinese medicine doctor, caffeine actually “borrows” energy from you that was at a low supply to begin with.

Even if you do not have 30 minutes to spare, resting for at least five minutes daily can do a lot of good to your body. When resting, go to a quiet and relaxing place and just close your eyes, freeing your mind of thoughts. If napping just is not your style, meditating can rest your body just the same and produce slower brain waves to reduce stress.

The common saying “work hard, play hard” comes with severe consequences. Sleep deprivation can cause poor health, poor safety, a rollercoaster of emotions, and decreased productivity. Although naps can help, keep in mind the old saying, “Early to bed, early to rise, keeps a man healthy, wealthy, and wise.”