How Long Should I Nap?
- By Dr. Iunis Galina Ivanovna
- 22 Nov 2023
Key highlights or summary
- The right nap times provide various advantages, including increased alertness, better memory, improved mood, and elevated energy levels.
- The best nap durations range from 10 to 30 minute power naps to more restorative naps of 90 minutes.
- Naps longer than these need to be avoided as you will be woken up in between deep sleep and you can experience sleep inertia or temporary disorientation and grogginess.
- Never substitute regular nighttime sleep with naps, as a good night’s sleep is also necessary for overall health and well-being.
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Frequently asked questions
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There are several benefits of napping at work, including an enhanced ability to concentrate and solve problems. Many companies are now acknowledging the benefits of napping, and have introduced sleep pods at work. If these are not available, try to take a quick nap during your break time. As this is your time off, your boss is less likely to think you are slacking off. Choose a quiet place with minimal sound like a private meeting room or your car. Set your alarm for 20 or 30 minutes, put on a sleeping mask to block out all light sources, play some white noise audio, and nap away.
The ideal power nap duration is between 10-30 minutes, with 20 minutes being the sweet spot to get the memory and mood boosting benefits of sleep. Avoid napping for more than 30 minutes, or you will wake up groggy and unable to focus on the task at hand.
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