Why is napping so essential?
Because it gives your brain a reboot, where the short term memory is cleared out and our brain becomes refreshed with new defragged space.
According to a study from the University of Colorado Boulder discovered that children who didn’t take their afternoon nap didn’t display much joy and interest, had a higher level of anxiety, and lower problem solving skills compared to other children who napped regularly.
The same goes for adults as well. Adults who regularly take advantage of an afternoon nap have a better learning ability and improved memory function.
How long should you nap?
According to experts, 10 to 20 minutes is quite enough to refresh your mind and increase your energy and alertness. The sleep isn’t as deep as longer naps and you’re able to get right back at your day immediately after waking up.
If you nap for 30 minutes you may deal with a 30 minute grogginess period because you wake up just as your body started entering a deeper stage of sleep.
The same can be said if you sleep for an hour, but on the other hand, these 60 minute naps provide an excellent memory boost.
The longest naps— lasting about 90 minutes—are recommended for those people who just don’t get enough sleep at night. Since it’s a complete sleep cycle, it can improve emotional memory and creativity.
7 Expert Strategies For Maximizing Your Naptime
1. Avoid Naps If You’re An Insomniac.
If you suffer from insomnia, naps could make it even harder to fall asleep at night. Research has found that avoiding naps can actually improve sleep continuity for insomniacs.
2. Give Yourself A 30-Minute Limit.
Short naps should generally last around 25-30 minutes. That amount of time allows you to rest without the risk of entering into deep sleep and waking up feeling even more tired.
3. Try For A “Full Sleep Cycle Nap” If You Have Time.
If you’re feeling particularly tired and have time for a 90-minute nap, your body will thank you for it. This amount of shuteye will allow your body to go into REM sleep, which can begin to make up for lost sleep and maybe even enhance creativity.
4. Try A Caffeine Nap.
Quickly drink a cup of coffee (slightly cooled, of course) and take a 20-minute nap immediately afterwards. The caffeine will kick in right after you wake up, leaving you feeling mentally sharp and refreshed.
5. Try A Walk Outside Instead Of A Nap After Lunch.
When patients complain of lagging energy after lunch, taking a walk outside in the sunshine for 15 minutes is recommended instead of lying down.
6. Don’t Nap After 4 P.M.
If your tiredness is the result of sleep deprivation, taking a short nap in the middle of the afternoon can give your energy levels a boost. You’re most likely to fall asleep is between noon and 4 p.m., which matches the low point of the body’s circadian cycle.
7. Even A 10-Minute Rest Can Help.
Snoozing for just 10 minutes can result in greater feelings of alertness after a night of restricted sleep.