A new study has proposed the ideal snoozing strategy when you’re staying up all night, examining whether taking no naps, one long nap or two shorter ones is better at combating drowsiness and fatigue and maintaining work performance.

If you’re a healthcare worker who does shift work, a student with upcoming exams, or a new parent with a baby who doesn’t understand day-night cycles, then “pulling an all-nighter” is not a foreign concept. Using data from previous studies, Sanae Oriyama, a researcher from Hiroshima University, Japan, investigated how the length and timing of naps taken by nursing staff during a night shift affected drowsiness, fatigue, and work performance. They say their findings could apply to new parents, too.

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“A 90-minute nap to maintain long-term performance and a 30-minute nap to maintain lower fatigue levels and fast reactions, as a strategic combination of naps, can be valuable for early morning work efficiency and safety,” said Oriyama.

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