Daytime naps – how long should they last and are they healthy?

Daytime naps – how long should they last and are they healthy?
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Lack of energy during the day is a problem that many people struggle with. Often, instead of listening to our bodies and resting, we drink another espresso. How to remedy fatigue with a nap instead? How long should a proper one last?

A nap definitely allows us to be more productive throughout the day. The dizziness subsides and you will be able to get a lot of things done despite a sleepless night. A regular nap will help you reduce the amount of stress and contribute to a more efficient brain function.

How long should a daytime nap be?

The most important thing is that your naps should be systematic and take place at the same hours. The nap that will benefit you the most should be no longer than 20 minutes. Naps lasting more than 5 minutes and no less than 15 minutes give you energy for the next few hours

However, if you allow yourself to sleep for more than 30 minutes, you may feel uncomfortable, sluggish and lethargic afterwards. A daytime nap is supposed to make your brain function like it does when you wake up in the morning. It will certainly not disrupt your nighttime sleep, and will definitely have a positive effect on the level of stress you feel.

Resting is recommended at your leisure, but not after 6 p.m. If your nap lasts half an hour, you will fall into a deep sleep phase, which will contribute to later sluggishness. A nap that lasts twice as long as recommended will leave you tired for the rest of the day. If you struggle with insomnia, taking too many naps during the day can cause problems when it comes to falling asleep at night

What are the benefits of a daytime nap?

A nap is essentially normal sleep, but much shorter than normal nighttime sleep

Why choose it?

  • it minimizes stress levels,
  • reduces the amount of sleep needed at night,
  • gives you energy during the day and improves your mood,
  • facilitates memory, improves creativity and helps regenerate body cells,
  • regulates hormone secretion,
  • minimizes the risk of heart attack, diabetes, stroke and high blood pressure,

At what times is it best to nap?

A nap is best taken at least 6 hours after waking up in the morning. The interval between another long sleep and a nap should be about 4 hours.

If you plan on waking up at 7:00 am and going to bed at 11:00 pm, a nap between 1:00 pm and 7:00 pm is the best choice.

A well-ventilated room in the shade is best for this activity. Have a blanket and pillow ready and don’t forget to set your alarm clock.

Learn to get up at the time you hear your alarm clock. Dragging out your nap will not make you feel better and will only make you more tired. If you have trouble waking up, washing your face in cool water and doing some exercises right after you wake up will help.

Some people say it’s a good idea to have a cup of coffee before your nap so that when you wake up, your brain gets more energy to work. Caffeine doesn’t take effect until 15-20 minutes, which is exactly how long a nap should take. If you follow these tips, your body will surely be regenerated and rested.

Main photo: bruce marsHire/

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