A quick nap in some cultures is considered a sign of laziness, while in other cultures, such as Japan, it is considered a sign of dedication to work.
Whatever your beliefs, we’ve all experienced that taking a power nap is refreshing and increases our mental alertness, and even science recommends doing so.
To help you decide how long to nap and what the associated benefits are, we present you with a quick guide to napping.
How Long Should I Nap?
10-20 Minutes: For A Quick Boost Of Alertness
According to experts, a powerful 10-20 minute nap offers the best return on your investment. It is great for increasing alertness and increasing energy levels.
The short duration of a power nap is designed to prevent nappers from falling asleep. This allows you to start running immediately after waking up.
But, as we all know, coming out of sleep after getting the sweet taste of it is difficult, so it is recommended to perform it sitting a little upright.
Also, taking it after lunch, around 3:00 pm or 4:00 pm, will help banish the craving for junk food and reduce stress hormones that cause the body to maintain weight, thus contributing to weight loss.
30 Minutes: To Say Goodbye To Fatigue
Although taking a 30-minute nap can make it difficult to rest, the benefits it brings are worth it. This short nap has been shown to improve memory function, reduce stress, increase concentration, lower the risk of diabetes, and prevent dementia.
Experts say that you will be better off taking a 30-minute nap in the middle of the day, as the body and brain, after being awake for 7 to 8 hours, need to be rejuvenated.
60 Minutes: For Cognitive Memory Processing
If your job involves a lot of mental activity, this may be the perfect length for a nap.
With an hour of sleep, you also sleep soundly, which helps unblock your brain and increase your cognitive ability, as well as your ability to remember facts and figures.
It also helps fight frustration. On the other hand, however, entering a deep sleep will mean that you will wake up a little dizzy and will have to spend some time recovering.
90 Minutes: Full Sleep Cycle
This is a complete sleep that includes the stages of light and deep sleep. You may also experience REM (rapid eye movement), a stage linked to sleep.
According to sleep researcher Dr. Sara Mednick, a 90-minute nap is beneficial for both physical and mental health.
In addition, it improves memory and increases creativity. And the best part is, it’s easier to wake up from this nap without feeling dizzy.
Benefits of Napping
- Significantly reduces the risk of heart-related death.
- Reduces cardiovascular stress.
- Lowers blood pressure.
- Reduces the risk of diabetes.
- Helps to lose weight.
- Prevents dementia.
So what is the best nap for you? Do you usually take a nap during the day? Let us know what you think in the comments below!