The Ideal Nap Length for a Quick Refresh
We’ve all heard that getting restful sleep is important for our health and overall well-being. But who has the time for 8-10 hours each night between work, socializing, and errands? Napping during the day can help us stay alert, productive, and energized. But how long is the optimum nap length for a quick pick-me-up?
The ideal nap length for adults depends on the individual and their medical conditions. Most professionals recommend a nap between 20-30 minutes, known as a power nap. This type of nap is said to provide the most benefit with the least amount of after-nap grogginess. A longer nap- anywhere from 1 to 2 hours- may be necessary if you’re feeling very tired and need to catch up on some lost sleep.
It’s important to understand that both too short and too long of a nap can leave you feeling groggy and disoriented. That is why it is important to find the nap time for you that will provide the most benefit without leaving you feeling too sleepy after the nap.
Before You Close Your Eyes
It’s important to do some preparation before you set an alarm and close your eyes. Making sure the environment is conducive to rest is the most important factor. Somewhere quiet and dark is ideal. If possible, try to find a comfortable place to rest such as a recliner or couch. Refreshing the air with some light aromatherapy can help your relaxation level.
It is also important to ensure your alarm will be heard. Rarely, there can be snags with an alarm not being helpful when it’s needed. You may want to consider using two methods – a typical alarm clock and a vibrating wrist watch – so that you wake up with ease.
What to Include in Napping
Breathing exercises while waiting to drift off can help relax the mind and body, decreasing arousability and promoting a restful sleep. Slow, rhythmic breathing can help erase any extra tension in the body. As well, consider progressive muscle relaxation, in which each major muscle group is slowly tensed and relaxed one at a time.
Which Naps are Better for You?
- Power naps typically span between 20-30 minutes
- Sleep 1-2 hours to catch up on lost sleep
- Find the nap time that works for you
- Make sure environment is conducive to rest
- Breathing and muscle exercises can help relax the body
Conclusion
With the right amount of preparation, napping can provide numerous benefits including improved alertness, productivity, and energy levels. Finding the ideal nap length is important for feeling rejuvenated rather than groggy and disoriented. Keep these tips in mind to find the best nap length for you!