It seems like there’s never enough time: today’s workplaces demand efficiency and getting more done in less time. Workers cut down on breaks, vacation, and precious sleep. Luckily, Tony Schwartz brings good news in his op-ed for the New York Times:

A new and growing body of multidisciplinary research shows that strategic renewal—including daytime workouts, short afternoon naps, longer sleep hours, more time away from the office and longer, more frequent vacations—boosts productivity, job performance and, of course, health.

In a country where “more than 50 percent [of workers] assume they’ll work during their vacations,” “an average of 9.2 vacation days [go] unused,” and “sleep deprivation costs American companies $63.2 billion a year in lost productivity,” these midday renewals offer much needed relief. Schwartz cites study after study showing everything from a full night’s sleep improving basketball performance to naps improving memory test results and alertness and reaction time among air traffic controllers. Another study found:

Working in 90-minute intervals turns out to be a prescription for maximizing productivity. Professor K. Anders Ericsson and his colleagues at Florida State University have studied elite performers, including musicians, athletes, actors and chess players. In each of these fields, Dr. Ericsson found that the best performers typically practice in uninterrupted sessions that last no more than 90 minutes.

Next time you find yourself joking about needing a nap, pull up that carpet square, kindergarten style. Those kids know what they’re up to.