There was a time when you tried everything to avoid napping, driving your parents crazy. On the other hand, as adults, we try our best to actually take naps! They give us a boost of energy that allows us to continue the day with a fresh body and mind, especially when taken between 1 pm and 4 pm.
However, the duration and the reasons for the nap make the difference. Science shows us the connection between different types of naps and their effects. We want to help you find the best type of nap for your needs.
The Types of Naps Explained – How Long Should They Be?
Planned Or Preparatory Napping
These are the naps you decide to take before feeling really tired to save energy. If you need to stay awake for long hours at night, you can take a nap during the day.
When you feel like closing your eyes, it means you need an emergency nap. Your body shows signs of exhaustion, so you closes your eyes and rests. For example, when you feel it coming while you are driving, pull over to a safe place and take a nap.
This type of nap is more common among children, as it is taken every day at a certain time. But adults can experiment too. However, once you get used to taking regular naps, your body may need to sleep at a certain time, so be prepared.
The Effects Of A Nap Also Vary Depending On How Much Time You Sleep
An Energizing Pause: 10 Minutes To 20 Minutes Of Napping, Also Known As A Power Nap:
When you need to stay alert during the day, a quick nap can give you the power to eliminate fatigue and increase your attention span for a few hours. According to a study by the National Sleep Foundation, a 20-minute nap helps improve your performance and mood. An invigorating nap never fails, so if you get the chance, take a nap!
Not The Best Sleep Buddy: A 30-minute Nap:
A 30 minute nap is a great example of the importance of 10 minutes. While a nap of up to 20 minutes is healthy, a 30-minute nap causes dizziness, also known as a “sleep hangover.”
Your brain and body require a deeper sleep after 20 minutes, and waking up after a 30-minute nap will make you feel even more tired than before. If you feel like you’re on the verge of an emergency nap and you don’t have much time to rest, try taking a quick nap.
Closed Eyes And An Open Brain: A 60-minute Nap:
Although there is no consensus on the physical effects of a 60 minute nap in terms of sleep inertia (dizziness), it is a proven fact that a 40 minute nap improves short-term memory.
One study showed that 85% of people who were asked to memorize a card game and nap 40 minutes later remembered the cards correctly, while the success rate of the group who did not sleep was 60 %.
Since you are in a deep sleep state during a 60 minute nap, you may end up waking up a bit dizzy. However, keeping in mind people’s physical differences, you should try to figure out which duration works best for you.
When you want to remember details of the day, such as names, faces, or places, try taking a 40-60 minute nap.
So, have you decided what kind of nap you need? Don’t forget to share your rest tips with us in the comments!