Did you know that there is a right and wrong way to take a nap? Especially if you're trying not to mess up your sleep schedule during the night. Therefore, below, we will present a psychologist's guidelines on the ideal time to take a nap, without jeopardizing your night's sleep.
Psychologist advises on the correct time to take a nap
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Most adults nap for about an hour, according to a survey by Sleep Foundation.org. According to Shelby Harris, a licensed clinical psychologist who specializes in behavioral sleep medicine, an hour nap is simply too long.
Harris says that: "If you take an hour nap, sometimes you end up waking up more groggy because you're entering deeper stages of sleep."
How long should a nap last?
Harris says that if you want to feel more energized after a nap, 20 minutes to half an hour is ideal. Before a nap, it's recommended to set an alarm for 30 minutes, which gives you 5-10 minutes to fall asleep and about 20 minutes to rest.
Take into account the time of day you are going to take this nap, as this is extremely important to prevent it from affecting your sleep later in the day.
Harris says that if, "Do you want to do this at least eight to nine hours before you go to bed at night?", "Usually for most people no later than 2pm."
Benefits of napping in the afternoon
Afternoon naps can:
- Increase energy levels improve mood
- Increase productivity and concentration
It is important to remember that an afternoon nap should not replace sleeping overnight.
Harris says that: ″It's a nice benefit and a complement to a good night's sleep”,″[But] you're not getting the same kind of sleep stage and the same benefits as sleeping at bedtime”.
Also, if naps seem to interrupt your sleep time at night, consider removing them from your routine.
“A nap, when we use them properly, [should be] like a cup of coffee,” “A little energy in the middle of the day,” says Harris.