Napping can boost memory, physical performance, and brainpower, but did you know that taking too long of a nap can have the opposite effect?
According to Texas A&M University, you shouldn’t doze off for more than 10-20 minutes at a time. Long naps, although sometimes beneficial for mental health, can affect nighttime sleep, leaving you feeling groggy and tired.
How Long Should a Nap Be?
A recent study published in the journal Sleep suggests that naps ranging from 10 to 60 minutes can improve moods, alertness, energy, and cognition.
30 Minute Naps
However, scientists recommend napping for 30 minutes at a time to reduce sleep inertia, a psychological state marked by drowsiness and diminished mental focus. A 30-minute nap also appears to be the most beneficial for memory encoding, the process by which our brain processes, stores, and recalls information.
90 Minute Naps
Another study found that 90-minute naps are actually better than 40-minute naps. The former may lead to greater improvements in energy levels, attention, mood, and physical performance. At the same time, it may reduce fatigue and muscle soreness in athletes and physically active individuals.
120 Minute Naps
In a fourth study, researchers asked 12 students to nap for either 60 or 120 minutes during a simulated night shift. Surprisingly, those who dozed off for two hours at a time performed better on cognitive tests compared to the 60-minute nap group.
At the end of the day, the ideal nap length varies among individuals and depends on several factors, such as how much sleep you got the night before.
You also need to consider your plans for the day. For example, it makes sense to take a longer nap if you’re going to pull an all-nighter.
The research is mixed, and what works for one person may not work for another. This brings us to the next point…
Time Your Nap Wisely
Both short and long naps can boost cognitive performance, but the latter may cause sleepiness for a short period after you wake up.
With that in mind, consider the following aspects before taking a nap:
- The time of day
- The reason you’re napping
- Your bedtime
- Your work schedule
- Your body’s internal clock, or circadian rhythm
If, say, you normally stay up late or work night shifts, it’s okay to take naps in the late afternoon. But if you go to sleep around 10 or 11 PM, a late afternoon nap can make it harder to doze off at night.
You also need to think about whether you need a nap. In some cases, this habit can lead to fatigue, sleepiness, and reduced alertness, affecting your schedule for the day.
For starters, plan short 20- to 30-minute naps in the early afternoon.
See how they fit into your schedule and how your body reacts, and then make adjustments as needed.
Try These Napping Hacks for Higher Energy
Napping is more effective than getting more sleep at night or drinking coffee, reports Harvard Medical School. But again, you need to do it right to reap the benefits.
Harvard researchers recommend drinking a cup of java before dozing off. The explanation is simple.
If you drink coffee and then take a short nap, the caffeine will take effect by the time you wake up. As a result, you’ll feel more alert and energetic. Ideally, keep your nap around 30 minutes.
Avoid napping in your car or at your desk. Instead, choose a quiet, dark, and comfortable place to get the most out of your nap. If that’s an option, wear a sleep mask to block out light. You might also want to use earplugs to reduce noise.
For even better results, combine your nap with a quick meditation session. This practice may bring your stress levels down and quiet your mind.
Just 10 minutes of daily meditation can reduce anxiety and improve concentration, making it easier to focus on the tasks at hand.
Get the Most out of Your Nap
Your napping habits can impact your mood, productivity, sleep, and mental health. For this reason, it’s important to time your naps wisely and find that sweet spot where you get just the right amount of rest.
If you work nine-to-five, then a 20- to 30-minute nap should suffice. But if you work shifts or stay up late, a longer nap (90+ minutes) would allow you to go through a full sleep cycle. As a result, it may improve your mood, attention, and reaction time.
Lastly, take the time to experiment with different nap times. For example, someone planning to wake up early may benefit from napping after lunch. In this case, a late nap could affect nighttime sleep and make it hard to get up in the morning.
