Sometimes, nothing is more refreshing than a good afternoon nap. Naps can help you feel relaxed and energized.
How long is the best nap time?
But naps can also have a downside, according to the Cleveland Clinic website (USA).
It’s best to just nap for 15-20 minutes
Too much sleep can have consequences, sleep medicine expert Nancy Foldvary Schaefer, recommends.
No matter how tired you are, you should not nap for more than 1 hour. By sleeping this much, you start to risk disrupting your nighttime sleep schedule.
These nap for adults should be relatively short, which can keep you energized without disrupting circadian rhythms. Dr. Schaefer recommends napping for less than an hour. It’s best to just nap for 15 to 20 minutes, according to the Cleveland Clinic.
What is the best time to take a nap?
While napping is important, make sure to sleep early. An early nap should be taken before 2-3 p.m., adds Nancy Foldvary Schaefer, according to the Cleveland Clinic. Napping later than this could risk disrupting your sleep schedule.
It is recommended to take an early afternoon nap before 2-3 pm
Is a long nap harmful?
Long naps aren’t exactly bad, but they carry risks. The biggest risk is sleep inertia. Dr. Schaefer points out: ‘An hour or more nap increases the risk of falling into the deep stages of sleep sleep“. These are the hardest times to wake up, and as a result you’ll feel groggy, you don’t even know where you are. That’s the inertia of sleep. At this point, naps even make you feel more tired”.
What’s more, long naps and too late in the day can disrupt your sleep schedule, making it harder to fall asleep at night. And this can create a vicious cycle of insomnia, according to the Cleveland Clinic.
Take a nap earlier in the day and use an alarm to make sure you stay asleep nap on time.