Wake Up Refreshed: The Art of Napping
Are you tired of feeling groggy after a nap? Discover the secrets to waking up refreshed and ready to go. Learn why timing and duration matter, and whether napping is right for you.
The Ideal Nap: A Matter of Minutes
Ever wondered why you wake up feeling heavy and foggy after a nap? It’s all about how you nap. Sleeping too long or too late can cause trouble, thanks to sleep inertia – the brain’s desire to complete a full sleep cycle. Genetics can also play a role in how hard you’re hit by sleep inertia.
The Sweet Spot: 20-30 Minutes
So, how long should you nap? Experts agree that 20-30 minutes is the ideal duration. This length allows you to recharge without entering deep sleep, making it easier to wake up feeling refreshed. “The shorter sleep period makes it less likely that we enter deep sleep during the nap,” says Dr. Peter Fotinakes, medical director of the Sleep Disorders Center at St. Joseph Hospital.
Don’t Rely on Naps to Catch Up on Sleep
Sorry to break it to you, but your midday snooze won’t make up for a lack of sleep at night. In fact, it can make it harder to fall asleep when it’s time for bed, perpetuating a cycle of sleep deprivation. “Too long of a nap will decrease sleep drive,” explains Dr. Alison Kole, Director of Outpatient Sleep Services at Summit Medical Group.
Afternoon Naps: The Perfect Pick-Me-Up
The mid-afternoon slump is a natural phenomenon, making it the perfect time for a refreshing nap. “We all enter a natural down period after lunch for about an hour when we should be taking a nap,” says Dr. Fotinakes. So, go ahead and indulge in a siesta – your body will thank you.
Do You Really Need a Nap?
Before you doze off, ask yourself if you really need a nap. If you’re not sleep-deprived, you might not need one at all. And if you can’t fall asleep within 20 minutes, you probably don’t need the nap. “If you are not sleep deprived, then you would not need a nap,” says Dr. Cynthia Bodkin, Sleep Medicine Physician at IU Health.
Napping: Not for Everyone
Some people just don’t mesh well with napping. If you’ve tried it all and still can’t seem to wake up feeling refreshed, it might not be for you. “Napping may not be good for everyone,” says Dr. Kole. “For some, any nap may result in difficulty with sleeping at night.” Research suggests that individual differences in body temperature and sensitivity to non-circadian rhythm influences may be to blame.
Ready for Your Siesta?
Now that you know the secrets to napping like a pro, it’s time to give it a try. Remember to keep your nap short, sweet, and timed just right. Happy napping!
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