Are you one of the millions of Americans that feel tired multiple days per week? Naps can offer a range of health benefits, including increased alertness, improved memory, and a better mood. On the other hand, they can also negatively affect your sleep schedule and leave you feeling groggy during the day. So, if you’re thinking about making naps a part of your routine, there are a few things you should know.
Keep it short — or make it really long
Keep naps under 20 minutes. Napping any longer than that will put you too far into the sleep cycle and likely cause grogginess when that cycle is interrupted. If 10 to 20 minutes isn’t enough time to build your energy levels back up, go long. Napping for about 90 to 110 minutes will allow you to complete the sleep cycle and wake up feeling refreshed.
Don’t make it a daily requirement
Taking a planned siesta a couple days a week can be nice, but if you’re napping every day out of necessity, you may be masking a larger problem. Watch for patterns in your napping and let your doctor know if you feel like you need to take a nap on a daily basis. You could need more hours of sleep at night or it could be a sign of an underlying health condition.
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Make a plan to wake up
Set an alarm to get up on time, or even try drinking a cup of coffee before you settle in to nap, which will help you become alert when you wake up. Everyone’s body likes a schedule, so napping at consistent times can help your body wake up when you’re ready.
Pick the right time of day
Early afternoon is an ideal time for napping because your body hits a natural slump between 1 and 3 p.m. It’s also still early enough that a nap won’t disrupt your nighttime sleep schedule.
Nap in the right place
Just like any other time you sleep, the right environment is important when you nap. Pick somewhere dark, cool, and quiet, and wind down the same way you would at night. Try napping in a comfy chair or on a couch; somewhere comfortable enough to sleep, but not so comfortable that you can’t wake up when your nap time is over.
Don’t rely on naps for rest
Seven to eight hours of regular sleep is important for healthy adults. Your body needs quality sleep for its overall health, and a nap can’t replace that.
If you depend on a daily nap to get through the day, it’s time to see a health care professional to evaluate your sleep. But for the occasional times you’re feeling particularly beat, a short nap can be just the thing to give you the energy you need to power through the day.