A nap is considered a short period of sleep, normally taken during the daytime. Many people justify napping as an active way to recharge and relax, while others see naps disruptive and unhelpful to their sleep.
Not all naps are built equal, and many determinants impact how effective naps can be. By knowing the role of napping, you can learn to take active naps that boost your body’s internal clock and keep your energy level during the day.
Taking a nap during midday can work as a reset key for some people, enabling them to wake up feeling restored and ready to complete their day. Though, it may be most useful to aim for a short 25-30 minute nap for the greatest advantage. Naps lasting 25-30 minutes are thought to be the perfect length. They are seldom referred to as “power naps” as they provide recovery advantages without leaving the napper exploring sleepy afterwards.
The exact time a person wants to sleep may vary somewhat depending on their personal sleep cycle and age. Most individuals will feel fresh after a nap that does not fall too far into their sleep cycle.
How long should a perfect nap be?
For the most advantage, a person should try to nap for 20-30 minutes. The National Sleep Foundation suggests taking a 25-30 minute nap to wake up feeling rejuvenated. The perfect nap duration can differ from person to person, but most experts agree that shorter naps are more useful if a person’s intention is to wake up feeling alert and refreshed.
Though, there may additionally be some benefit to deep naps. For example, the results of a 2019 study showed that 25-, 35-, and even 45-minute naps significantly decreased signs of fatigue and stress in physically working men. It also increased their concentration and physical appearance.
Power naps or short naps can improve a person’s feeling of being more refreshed and alert. The National Sleep Foundation suggests that taking longer naps may give a person feeling tired, as they will require waking up from a more profound sleep.
A few essential tips for healthy napping:
- Sleep for no longer than 30 minutes: The perfect nap duration is about 20 minutes and should be no deeper than 30 minutes. These aids prevent the body from entering the deeper stages of sleep, and it holds a person from waking up feeling tired.
- Find a calm place to lie down and sleep: This can assist a person make the most of the brief time they have to rest.
- Avoid getting late naps: Taking a nap throughout the middle of the day or early midday may be most suitable. Taking rest in the early evening may create a person to be very alert later into the night, which could disturb their sleep schedule.
- Adhere to a routine: A few researches have discovered that those who nap regularly get better rest at night.
20 minutes is the perfect nap length for most personalities, it can differ. A person may need to take a set of test naps of around 10–45 minutes to discover their ideal nap length.