How To Take The Perfect Nap
While our first instinct may be to fight them off, afternoon naps are a great way to recharge the body and mind. There are a lot of mind-body benefits to taking a nap, such as reducing stress, improving alertness, and boosting focus and memory recall. But what’s the key to taking the perfect nap? The length, time of day, and sleep environment can all influence the quality of our naps.
How Long is the Perfect Nap?
Studies have shown that the best length for naps for adults is around 20 minutes, and no more than 30. This helps ensure your body falls into the second stage of sleep, where your muscles relax and your body functions slow down, giving you the rest you need. However, if the nap is too long—30-45 minutes or more—your body can fall deeper into sleep, making it harder to wake up and leaving you more tired than before.
Naps can serve different purposes, and depending on an individual’s needs, the ideal length of time may vary. It’s also important to remember that a person’s age and health can have an impact on their specific napping needs.
When Is the Best Time to Nap?
It’s recommended to take a nap at least 8 hours before you plan to go to bed so it doesn’t interfere with your ability to sleep at night. It’s recommended to nap during the early afternoon, sometime between 1 to 3 p.m.
You may find yourself naturally getting drowsy after lunchtime, in a period known as the “post-lunch dip.” This is due to a combination of the effects of your regular circadian rhythm and your digestion of the recent meal. It is often an ideal time to nap to help reduce that afternoon drowsiness without impacting your sleep later in the night.
The Best Napping Sleep Environment
Just as when you retire for the night, your sleep environment should create a relaxing atmosphere. It should be quiet, dark, and cool to prevent sleep interruptions. Anytime we sleep, cozying up with all-natural bedding can help create an ideal environment that offers natural benefits like thermoregulation, hypoallergenic properties, supportive alignment, and soft comfort.
Napping Tips
While the length, time of day, and environment are the main keys to taking the “perfect” nap, these tips can also help ensure you’re making the most of your naps:
- Make sure to set an alarm so that you get the right amount of sleep.
- If you’re not a regular napper, scheduling naps can help you make the most of your daily routine.
- Allow yourself time to wake up from your nap before jumping back into your waking activity.
- Remember that even regular napping is not meant to replace a good night’s sleep. Continue to get the recommended amount of sleep each night and use naps to help you recharge throughout the day.
If you’re interested in learning about the health impacts of napping, explore answers to some of the top napping questions here:
Sources:
- “The Benefits of Napping and How to Make It Work for You.” American Heart Association. https://www.heart.org/en/healthy-living/healthy-lifestyle/sleep/benefits-of-napping
- “How to Get the Most Out of Napping.” Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/how-to-get-the-most-out-of-napping
- “Napping: Benefits and Tips.” Sleep Foundation. https://www.sleepfoundation.org/napping
- “The Post-Lunch Dip in Performance.” National Library of Medicine. https://pubmed.ncbi.nlm.nih.gov/15892914/
- “What’s the Ideal Length for a Nap?” Cleveland Clinic. https://health.clevelandclinic.org/are-long-naps-bad-for-you-and-if-so-why
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