Napping is often seen as just a helpful way to get a bit more energy in the short-term, but those who nap with intention and knowledge can reap measurable long-term benefits as well. There’s a delicate balance to the perfect nap; a few minutes too short and you’ll be floating in the nether region of sleep, a few minutes too long and you might be groggy when you wake up. Understanding the timing and duration of naps is key to unlocking which napping method is best for you. Here’s our guide on how to get the perfect nap.
Timing Your Naps
The time of day you nap can have a significant impact on its effectiveness. Napping earlier in the day has been found to be most beneficial in reducing stress, increasing alertness, and improving cognitive performance. Also, as a precaution, napping too close to bedtime can interfere with your natural circadian rhythm and make it more difficult to fall asleep at a regular hour.
Trying to nap in the afternoon works for some people but may not be the most optimal choice. An early afternoon nap, somewhere around 1 pm or 2 pm, can help you get some extra energy for the second half of the day.
Duration of Naps
Figuring out how long of a nap to take also takes some practice. Too short and you’re not allowing yourself to get into the theta wave state, too long and you might struggle with getting enough sleep later in the evening. Generally, the consensus is that a power nap of 20–30 minutes is the sweet spot for alertness and productivity.
For those who can manage it, the best duration for a nap is 90 minutes. A 90 minute nap will take you through a full sleep cycle, and help you wake up feeling refreshed and energized. Taking a nap completely off the clock is also a great way to give the brain a break and to increase creativity.
For those who have difficulty napping, you can try listening to calming music or audio books to relax. Studies suggest that complete darkness and temperatures around 65–70 degrees Fahrenheit are the optimal settings for sleeping.
Tips for a Perfect Nap
- Pick the right time of day to nap
- 20–30 minutes is generally best for alertness and productivity
- 90 minutes will take you through a full sleep cycle
- Create a comfortable environment with complete darkness
- Listen to calming music or audio books to relax
Conclusion
With the right timing, duration, and environment you can ensure that your naps work for you and help you to be more alert, productive, and creative throughout the day. A perfect nap helps your body, mind, and spirit to recharge and function better.