Countless adults are short on sleep, and naps are a great way to make up for some of those lost winks – not that you shouldn’t focus on getting better quality sleep at night!
Unfortunately, for many of us, napping is no longer as easy as passing out on a mat on the classroom floor between recess and arts and crafts.
Follow these expert tips in order to make the most out of your naps, and wake up feeling refreshed and ready, instead of groggy and unsure which galaxy you’re in.
1. Keep Your Naps Under Half an Hour
Generally, the best way to feel well-rested and get some of your energy back is to take a nap that’s between 20 and 30 minutes long[1].
Any longer, and you’ll start to head into sleep cycles that can make you feel extremely groggy if you interrupt them, undoing all of the work of your nap.
2. Take a 90-Minute Nap
On the other hand, if you’re really sleep deprived and have time to commit to a longer nap, set your alarm for an hour and a half.
Most people’s sleep cycles restart every 90 minutes or so, meaning that you’ll get the benefits of deeper sleep, but you’ll still wake up fresh, rather than disoriented or wanting to sleep for the rest of the day.
3. Don’t Discount Short Rests
Even if you don’t really have time for a nap, finding a quiet spot to shut your eyes for five or even ten minutes can help you to rejuvenate. You don’t even have to fall entirely asleep during that short period of time – you’ll still feel more alert.