How Long Should You Nap For

How Long Should You Nap For? Graphic © herbshealthhappiness.com. Illustration – Pixabay (PD).

Care for an afternoon nap? The idea of taking a nap in the middle of the day or in between your daily tasks has for years been shunned upon as a sign of laziness or laxity. But courtesy of scientific research on sleep patterns, it appears a quick nap is not so bad after all – you could even improve your productivity and overall health.

10-20 Mins – The Power Nap
According to a study appearing in SLEEP, an afternoon nap of between 10 and 20 minutes yields Stage 2 sleep. ^[1] This is associated with increased cognitive performance, sharpened motor skills, mood elevation, enhance concentration, alertness, and stamina. The high level of energy from the ‘power nap’ lasts for a little over 2½ hours.

30 Minutes – The Groggy Nap
The Sleep Foundation notes that naps lasting 30 minutes can leave you with sleep inertia. ^[2] This is characterized by a feeling of disorientation or grogginess that can be detrimental to your productivity and moods. Your brain is forced to wake up as it enters the deeper stages of sleep.

60 Minutes – Short-Term Nap
At 60 minutes of napping, your mind has already entered the deepest stage and your brain waves have slowed down considerably. Waking up at this stage allows you to recall facts, names, and faces in better detail. On the downside, you may experience slight grogginess since your body had not completed a sleep cycle.

90 Minutes – The REM Nap
After 90 minutes you’ll have completed a full sleeping cycle (light and deep stages). This improves creativity, procedural memory, and emotional memory. PS: This is the easiest nap to wake up from.

Please note that this content should never be used as a substitute for direct medical advice from your doctor or other qualified clinicians.

References:

[1] A Brief Afternoon Nap Following Nocturnal Sleep Restriction: Which Nap Duration is Most Recuperative? https://academic.oup.com/sleep/article/29/6/831/2708239.

[2] Napping https://www.sleepfoundation.org/articles/napping.

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