in the early morning hours, our memories transform the material we learned throughout the day into actual working knowledge.
There’s no substitute for getting those seven to eight hours. But a strategically timed nap can come surprisingly close, says Mednick. “When we nap in the middle of the day, our time in each stage is more efficient,” she says. “In a 90-minute nap, you cycle through both slow-wave and REM sleep, but you do it in the same proportion as it occurs across a whole night of sleep.
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