For those who like an impromptu snooze during the work day or downtime to recharge, a nap can be a quick way to provide the boost needed to last to the end of the day.

Previous research had suggested that taking a nap for more than an hour a day could be an early symptom of Alzheimer’s disease. However, researchers now suggest regular napping can keep our brains healthy and “provides some protection against neurodegeneration”.

Guardian readers from around the world tell us why a nap does – or doesn’t – work for them.

‘I find it harder to nap if I try to’

I don’t get the opportunity to nap much any more, being an adult and working full-time, but I’ve always been able to nap for about 15 minutes to half an hour – usually when my eyes are feeling heavy and I cannot keep them open – and I always feel refreshed afterwards.

I find it harder to nap if I try to, although it’s not impossible. I find it much easier when it happens naturally – for example, while reading a book. I’m not surprised to hear about the potential health benefits of a short nap.

My grandad is fantastic at napping and always has been – he can do it anywhere – so perhaps the ability is inherited! Kelly Jones, 36, Bristol

‘I set my own body clock and don’t need an alarm’

I am great believer in taking a 15 to 30-minute nap if I am tired – it’s not every day but when I feel the need I do. I’ve done this since I became a mother to my daughter 42 years ago. It used to be only on a Sunday afternoon, when her father would look after her and I could have time to nap. It’s worked tremendously well for me.

Since then, there are times when I’ve felt very tired and just got into bed and slept. Even after work I would come home, sleep for 15 minutes and get up again. I set my own body clock and don’t need an alarm. However, I have to go to bed and be physically covered to nap. Perhaps I was swaddled as a child! Patricia Broadley, 70, Isle of Cumbrae

‘I’m greatly energised afterwards’

Having previously been based in Italy for 20 years, where the practice is taken for granted, I learned from the experts! Always after lunch, usually on my daybed, but if I’m out and about then wherever I am. It’s only for 10 minutes or so, and sometimes I don’t even nod off.

The important thing is just to let go completely: body relaxed, mind as empty as possible. Just with that, I am so greatly energised afterwards. It’s a much more efficient use of the time than forcing myself to plod on, even if I’m weary and disengaged. John Button, 69, New South Wales

‘Naps have to be on the sofa (often with our 20-year-old cat)’

I love a short nap at the weekend. Timing is everything and I aim for about 20 minutes but can sleep for as long as an hour and 20 minutes. Naps have to be on the sofa (often with Wilkie, our 20-year-old cat, next to me) and in daylight. Optimum time is a nap at some point between 11am and noon or between 1pm and 3pm. Too late meddles with my sleep. If I’ve got an appointment then I will set an alarm, otherwise I just wake up naturally.

I’m up early regardless of the day and normally run on weekend mornings, so a nap is a great way to replenish my energy. If there’s background noise, I pop my brown noise app on and sleep better for it. I’m just waiting for my school to introduce nap pods. Fiona, 45, teacher, Sydney

‘It leaves me groggy and tired’

I try not to nap – it’s not that I don’t like it, I just feel lethargic afterwards. Say I take one for 30 minutes or an hour, I’ll set an alarm and if I don’t have anything else to do I’ll go back to sleep and wake up again after snoozing. It leaves me not-quite-awake, groggy and tired.

I end up with a dry throat and it takes me so much time to focus. For some reason, my biological clock gets confused if I nap in the middle of the day. This has nothing to do with where I take my naps; be it the couch, my bed, or anywhere else, the outcome is always the same. Annita, 43, Cyprus

‘I feel dreadful when I wake up’

Even if I feel really tired and I think I might have to lie down and sleep, I resist daytime naps. It takes me so long to fall asleep I can end up wasting a whole afternoon. Once I’m asleep I can sleep for a couple of hours and when I wake up I feel absolutely dreadful. I feel very ratty, grumpy and thirsty, and crave sugar.

It takes me a long time to go to sleep at night as well. I have a very overactive mind and am hyper vigilant. I’ve been like this all my life. My husband, Paul, who works as an IT consultant, is the complete opposite and can fall asleep for 10 mins and wake up normally. Post-prandial naps are the highlight of his day! Shelley, 62, Hampshire

‘A nap gives me a boost for the afternoon’

Napping has become a permanent part of my day since moving abroad. It was never really a part of my life in the UK as it doesn’t really fit into the working day. Local people wake up around 4-5am and stay up until 11 in the evening, so a daytime nap plays an important part of getting to the end of the day.

The school day here in the Maldives starts early and finishes around midday. I go straight home and usually sleep for 20-30 minutes just lying on top of the bed. My partner finds it quite frustrating as I can fall asleep quickly.

It definitely gives me a boost for the afternoon, as without it I find myself flagging, often struggling to concentrate on a book for example. I still find I can easily sleep a full eight hours throughout the night as well. Charlie Cole, 25 from Birmingham, now in the Maldives