The benefits of a regular exercise routine and healthy diet are well-documented, but you may have heard less about another important component of optimum performance -- the brief nap. To achieve maximum benefit, strive for an hour of down time in early to midafternoon. This allows time to drift off, get 10 to 30 minutes of sleep, and gently awaken before returning to your schedule.

Improved Performance and Reaction Time

A nap followed by an adequate wake-up period can both increase your performance and improve your reaction time. Depending on your sport, you may hit more balls, jump higher, run more quickly or defend the goal more effectively after taking a nap. Though naps were once reserved for hard-core athletes, their benefits for performance are now being recognized at all levels of fitness. To improve your athletic performance, try taking a brief nap two hours before your event and incorporate a daily nap if you are sleep-deprived.

Increased Alertness

A nap can make you more alert, especially if you are feeling drowsy and tired. According to the National Sleep Foundation, a 40-minute nap can double your alertness. If you are scheduled to perform athletically, a nap's effect on your level of alertness can help you quickly discern your opponent's objective or notice a small obstacle in your path that could cause you to fall. Napping can also make a significant difference when you are driving long distances or taking a test in school, two activities that require alertness.

Improved Memory Consolidation

According to the American Council on Exercise, napping allows you to quickly consolidate memories of new exercise routines and skills. This can be beneficial whether you are a ballroom dancer learning a new routine or a football player memorizing new formations and plays after scrimmage. A nap taken after learning something new can leave you feeling refreshed and ready to practice your skills or learn new information.

Improved Mood

Taking a nap when you feel tired can improve your mood. Attempting to work out, communicate with others or perform your job is difficult when you are sleep-deprived, causing you to feel irritable and unmotivated. Conversely, a nap allows the amygdala -- the emotion center of the brain -- to avoid firing too rapidly. This can make the difference between you arguing with a referee and keeping your cool.

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