As great as naps are, the groggy feeling after waking up can make naps seem like they’re not worth it at all. Through some very quick research, we’ve compiled some tips on how to take the perfect nap.
Length is crucial when trying to taking the best nap possible. Here’s a short list of the effects of napping for different lengths of time:
- 10-20 minutes is the ideal power nap. It gives you a boost of energy and shouldn’t leave you feeling groggy
- 30 minute naps are often the worst culprit of the groggy feeling. Studies have shown that this feeling can last for up to 30 minutes after waking up, and prevent the nap’s benefits from being felt.
- 60 minute naps are the best if you want a boost in memory performance. However, they also usually include some grogginess.
- 90 minute naps: If you aren’t taking a power nap, 90 minutes is the way to go. A 90 minute nap allows you to go through an entire sleep cycle. It boosts memory performance and energy, and it is usually easier to wake up from them than naps of other lengths.
The best time to take a nap is between 1 p.m. and 4 p.m. Any later than that and it could interfere with your nighttime sleep.
Also, the more upright you are during your nap, the less likely you are to fall into deep sleep. Being woken up from deep sleep is often what causes the groggy feeling. For a good power nap, drink something with caffeine right beforehand. The caffeine won’t kick in for 15 or 20 minutes, waking you up in time without an alarm.
Note: If you dream during a short nap (30 minutes or less) it is usually a sign of sleep deprivation.
If you have any other tips on taking a better nap, sound off in the comments!