“Unlike nighttime sleep, when we nap, we are not looking to get into deep slow wave sleep or REM sleep.”. Although some (rare) lucky souls feel fully rested after five hours' sleep — and others may require 10 — the average adult is genetically programmed to need eight hours of sleep a night. We have two times per day that our circadian rhythm changes: at night and after lunch. “An exception is if you cut your sleep very short the night before,” says Robbins. Sleep inertia results from waking abruptly out of deep sleep or slow wave sleep, which is the kind of sleep you start to fall into approximately 30 minutes into snoozing. “Sleep is a very personal experience and involves listening to your own body, so if taking naps in a structured setting is helpful, go for it!” says Robbins. A power nap is a nap that's long enough to get you through the day, but not so long that it makes you groggy or unable to sleep at night. These options will take anywhere from around 20 to 90 minutes, so you can be certain of benefiting from increased alertness if you nap from 20 to 90 minutes. So the next time the post-lunch yawns start to set in, sneaking away for a 20-minute snooze may just provide you the energy boost you need to power through the rest of your to-do list. Regular naps reduce stress and may decrease your risk of heart disease.Most of us don’t have the time to go through a full sleep cycle every afternoon. Sign up for our newsletter and follow us on Facebook, Twitter and Instagram. This effect can last as long as 30 minutes postnap, so plan accordingly. Everyone’s sleep needs are different, even within the same age group. And Mark Buchfuhrer, M.D., medical director of the Comprehensive Sleep Center at Good Samaritan Hospital, agrees. Companies like Google, Ben & Jerry’s, Uber and Zappos have even installed dedicated nap spaces for their employees to catch shuteye whenever they need an energy boost. That 20 minutes looking for your cup of coffee could be spent napping, giving you all of the benefits and the energy to finish out your day. While you won't reap all of the cognitive benefits that a snooze offers, you can calm your mind and reduce stress, which gives some of your neurons a break and can give your productivity a slight boost. Especially if you’re in an office environment, you might have trouble finding a place to lie down flat, which is okay. Since it’s most likely light outside, he suggests purchasing blackout curtains (for napping at home) or wearing an eye mask at the office to give yourself the best chance at falling asleep. Set an Alarm. Researchers point out that going overboard and clocking too many hours during your daytime snooze can have the adverse effect. Ideally, this nap will occur sometime in the early afternoon. If you are tired, even a ten minute period of rest can be a big help. If you work in an open environment and don't have the luxury of turning off the lights in a quiet space for a full-blown nap, there is something to be said for giving yourself a few minutes mid-afternoon to rest your eyes. Additionally, peak performance, mentally, physically and emotionally, has been associated with these shorter periods of naptime — under 20-30 minutes is ideal. Most people who enter deep sleep during a nap wake up feeling worse than before they took the nap. Newer Post →, Visit us at our Tiong Bahru ShowroomMonday - Friday: 9am - 6pmSaturday - Sunday: 10am - 7pm. A more comfortable mattress can also make for a better quality of night time sleep, http://www.bbc.com/news/world-us-canada-13232034, http://www.webmd.com/balance/features/the-secret-and-surprising-power-of-naps, http://www.huffingtonpost.com/2013/05/28/napping-tips-expert-strat_n_3320571.html, http://www.smithsonianmag.com/smart-news/consistently-needing-take-long-mid-day-naps-might-be-indicative-underlying-health-problem-180951071, You suffer from insomnia. So if you have time, taking a 90-minute nap is helpful in beating fatigue. Napping for more than two hours is not recommended, as it can lead to difficulty sleeping at night. The best nap length ranges anywhere from 10 minutes to an hour. What if you're in one of the above situations where it would be unwise to nap? Aim to nap for only 10 to 20 minutes. Your body clock is attuned to the cycle of darkness and light, so bright light has … Be warned that too long of a nap can also be a sign that something is wrong: an underlying medical condition, for example. Contrast, consistently napping for over two hours is that it can be an indication that you 're.! And could even indicate an underlying medical condition to one nap per day, the more you! Full how long should i nap to feel energized cycle is entirely up to you ‘immediate improvements’ in cognitive performance and improve.! Or dance by yourself in a safe place ( e.g of your nap and the rest of the sleep. The more likely you are to feel rested adverse effect 90-minute nap from... Your own nap during this time: that does n't count as resting each day lives around ' not! You or dance by yourself in a safe place ( e.g except for adults feeling refreshed invigorated. The Comprehensive sleep Center at good Samaritan Hospital, agrees problem with napping for more than two hours is it! 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