Understanding the Best Times of Day to Nap
Naps are one of life’s greatest pleasures, bringing a brief respite from the stresses of daily life. However, getting the most out of a nap requires knowing when to take one. While some people swear by mid-afternoon naps to get through the day, others find that night-time naps leave them feeling refreshed. This article will explore the best times of day to nap to get the most out of your restful moments.
Napping at any part of the day can be beneficial, refilling the body’s energy levels and allowing for enhanced alertness afterwards. Certain times of day can optimize the restfulness of a nap however, allowing for deeper alertness while rested rather than merely being groggy after waking up. Knowing when and how to best schedule in a nap into your day can help make the most of your napping experience.
Overall, the best times of day to nap are in the morning, in the middle of the day, or at night. The amount of sleep required to get the most out of the nap will change with the individual, but following the body’s natural biological rhythms can help maximize the effectiveness of the nap.
Morning Naps
Morning naps can be helpful for those feeling groggy after waking up, as a quick nap can re-energize and make a morning productive. Taking a nap right after waking up isn’t advised, as the body needs an hour or two of light activity to start the day before it’s ready to take a nap. Additionally, morning naps should be taken no later than one hour before your bedtime in order to ensure that you’ll be able to fall asleep when it’s time to go to bed.
It’s best to keep morning naps short, lasting no longer than about 20 minutes. This will prevent you from entering deep sleep and feeling groggy afterwards. Longer or later naps can inhibit a restful night of sleep as well, so it’s best to stick with short morning naps to get yourself in the right head space.
Mid-Day Naps
Napping in the middle of the day is one of the most popular forms of naps, as midday sleepiness often hits right before lunchtime. Taking a nap during the mid-day hours can help break up the day and make sure that a person stays sharp throughout. A mid-day nap should last no more than 30 minutes, as going into a deeper sleep can lead to difficulty waking up afterwards and feeling groggy.
It’s also important to make sure that a mid-day nap is taken shortly after lunch, as it takes about three hours from the time of eating for digestion to happen. Taking a nap right after a meal can make for an uncomfortable and unpleasant experience. Eating lightly before a nap is also encouraged, as well as light recovery activity afterwards to keep from feeling too groggy.
Other minor tips to make a mid-day nap productive include making sure the environment where the nap is taken is quiet and dark. Turning off or putting away electronics can also help, as can focusing on keeping the core of the body warm to increase relaxation.
Night-Time Naps
Night time naps can also be beneficial, although in an entirely different way than a nap taken during the daytime. Evening naps can provide a quiet and restful break, although they should be limited in time and taken much earlier in the evening. Napping too close to bedtime can make it difficult to both enter and stay asleep at night.
It’s best to keep night-time naps to no more than an hour at most, as going into deep REM sleep can make it difficult to wake up and function afterwards. A light evening snack before a night-time nap can help provide energy for the nap and make falling asleep easier, although this should be followed up by light stretching exercises to keep from feeling groggy.
Key Takeaways
- Morning naps should be taken no later than one hour before bedtime, and no more than 20 minutes in length.
- Mid-day naps should be taken no more than 30 minutes in length and shortly after lunch.
- Night-time naps should be taken no longer than an hour, with a light snack beforehand and light stretching afterwards.
Conclusion
Overall, napping at any time can provide restful benefits, and knowing the best times to take them can help maximize the benefit gained. Feeling energized and focused is the best way to enter a nap. Listening to the body’s natural rhythms and limits will help ensure that one is refreshed and alert after the nap is complete.