Spanish scientists prove the siesta is good for you - and issue guidelines for a perfect nap

Before you read: some questions to help you think about the topic and the words you might need.

Do you know about napping?

How do you feel about taking a nap after lunch?

I am a habitual nap-taker. I take one almost every day and have for years. I used to feel a little guilty about it—like I was slacking off or something. But it is something every Spaniard has always known – a sleep in the afternoon is good for you. Now, scientists have confirmed the benefits of the siesta and given guidelines for the perfect nap.

A short sleep after lunch can reduce stress, help heart functions, and improve alertness and memory, according to a report from the Spanish Society of Primary Care Physicians. Importantly, it can save us from burnout and even may increase your sensory perception, that is, make your food taste better, and you might hear better and see better too.

But it is only beneficial if it is part of the regular daily routine rather than a one off.

A nap after lunch is part of the natural cycle of the body and not having one could be worse for a person’s health than skipping a meal, the research showed.

Sleep too long, however, and the effects could be detrimental, experts warn.

A siesta should be no longer than half an hour and should be done on a sofa or in a comfortable armchair and not in bed, where you are more likely to fall into a deep sleep.

"A siesta should be taken for a short time and without entering deep sleep because otherwise you may not be able to sleep at night," said Enric Zamorano, the coordinator of the Mental Health and Sleep working group.

The new Spanish recommendations follow research discoveries by American space agency NASA which found that the optimum length of a nap is 26 minutes.

A recent NASA study showed that when pilots were allowed to take a nap for 26 minutes during their working hours, their efficiency increased by 34 per cent.

Try to guess the meaning of the words in bold and match them with their closest meaning from the choices in the right. Some of the answers are very close and have similar meaning. The meaning of these words is how they are used in the reading. Some of these words have different meanings in the dictionary depending on how they are used.

 The answers are below the table.

A=7, B=1, C=8, D=4, E=2, F=3, G=6, H=5

Some example sentences using the new words or phrases from the meaning of how they are used in the reading to help you understand better.

1. He was an habitual liar, he would even tell a lie when he didn’t need to.

2. The boss was angry because the workers slacked off when she was not at the office.

3. Cats are more alert at nighttime.

4. Coffee may seem to increase your sensory perception for a short time only. And drinking coffee at night could be detrimental to your sleeping later.

5. In 2002 it seemed a one off that Korea beat a famous soccer team in the Soccer World Cup, but they continued to beat many others.

6. The optimum time to visit the palaces in Seoul are in the springtime because you can also see the beautiful cherry blossoms.

Some questions using the new words/phrases. Try to use the words/phrases in your answer.

1. Are you a habitual nap taker? Would you take a habitual afternoon nap if you could? What would you say to others who think you might be slacking off?

2. What things do you do to raise your alertness level?

3. If you could have one sensory perception super power, which one would it be and why?

4. Can you think of a one off event in your life? (something that happened only one time). How do you feel about buying something to wear for a one off event such as a wedding or graduation? Is it better to borrow or rent something for a one off event?

5. Do you do anything that is detrimental to your health? What habitual things can be detrimental?

6. What would be an optimal day in your life, if you could do anything?