Taking a proper nap not only replenishes energy but also prevents it from affecting the quality of your nighttime sleep.
Taking a nap offers many benefits.
Jing Wang, PhD, a specialist in intensive care and sleep medicine at Mount Sinai Hospital (USA), said: "A short nap can help you recharge for the afternoon and improve overall daytime energy."
In addition, napping can improve memory and concentration, and enhance physical performance, especially for athletes.
However, napping isn't an ideal habit for everyone. According to Dr. Wang, napping can make it more difficult to fall asleep at night, especially if the nap lasts too long.
A short nap can help you recharge your energy for the afternoon.
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Ways to get a better nap
According to Dr. Yo-El S. Ju, a sleep medicine specialist at the University of Washington School of Medicine (USA), the ideal nap duration is about 20-30 minutes. This is a light sleep phase, which helps people wake up without feeling tired. “When you nap for more than 45 minutes, your body enters a deeper, more restorative sleep phase. If you wake up in the middle of deep sleep, you may experience post-nausea sluggishness, meaning you feel groggy and tired,” Dr. Ju explained.
Regarding the best time for a nap, experts agree that it's early afternoon, right after lunch.
In addition, the right environment for a nap is equally important. Dr. Ju says you should nap in a quiet, cool room, and especially avoid using your phone before going to sleep.
Additionally, according to Dr. Wang, to achieve the ideal nap time, it's best to set an alarm. Limit the alarm to 30 minutes, but if you know it takes you longer to fall asleep, experiment with a timeframe that works for you. "Especially, don't hit the snooze button, as this will prolong your sleep, making it harder to wake up and leaving you feeling sluggish," Dr. Wang warns.