If you want to boost brain power the easy way, take a nap. That’s the advice of researchers who found that even a 10-minute nap can boost cognition and learning capabilities.

Michael Chee, the director of the Center for Sleep and Cognition at the National University of Singapore, said that the greatest benefits of napping include increased vigilance and memory. Naps can improve mental processing speed, mood, and alleviate sleeplessness said researchers, according to The Washington Post. The benefits of napping mimic the health benefits of sleep, which is often called the third pillar of health, along with diet and exercise.

Taking an afternoon nap not only recharges your batteries but is also good for your brain. One study found that daytime napping could slow the rate at which the brain shrinks as we age.

The researchers found that brain volume between people who napped regularly and those who didn’t was equivalent to 2.6 to 6.4 years of aging, according to Sky News.

Senior author Victoria Garfield, from University College of London (UCL), said that “our findings suggest that for some, short daytime naps may be part of the puzzle that could preserve the health of the brain as we get older.”

Chee says that not everyone can nap, even if they are tired. But for those who can get some shut eye during the day, here are some tips:

• Nap for between 20 to 30 minutes. We hit deep sleep after around 30 minutes which can induce what’s called sleep inertia upon waking. Sleep inertia refers to a temporary state of drowsiness, disorientation, and impaired cognitive function that occurs immediately after waking up from sleep. Researchers recommend not jumping into serious activities right after a longer nap.

• Allow time to fall asleep. Consider the time it takes you to drift off when setting your alarm. Experts say it takes about 10 minutes to ease into slumber.

• Create a restful environment. Make sure the room is dark, quiet, and at a comfortable temperature. Use earplugs or a white noise machine to block out distracting sounds, if necessary.

• Choose the right time. The optimal time for napping is usually in the early to mid-afternoon, when there is a natural dip in alertness. Napping too late in the day can interfere with nighttime sleep.

• Be consistent. Try to take naps at the same time each day to help regulate your body’s internal clock and improve the quality of your sleep.

•Try a “nappuccino.” You can stave off sleep inertia by drinking a cup of coffee or consuming caffeine. You can take caffeine before or after your nap to rejuvenate, says the Post.

Following these tips can help you maximize the benefits of napping to enhance your cognitive health.