Taking a good nap between the day and night is not just for kids and toddlers. Science has proven that afternoon naps can help a lot of people to energise and rejuvenate. A lot of doctors suggest that if you have a hectic work schedule or feel like you need a break in between the day, a 20-minute nap time can work best for you.
If you are planning to start taking a power nap in between the day and want to know what duration is suitable then this article is for you. Here we will discuss the best power nap duration and also learn about the benefits of an afternoon nap.
What is a Power Nap?
A power nap is one of the most effective ways to energise yourself during the day. The duration of the power naps can be different for different people depending on the workload and the night sleep they have.
Power naps have many restorative benefits and help in increasing efficiency for a lot of people. To build an effective power nap schedule for yourself you need to understand what duration works for you and how you can include it in your daily routine.
Power naps are a very effective way to recharge, but if you feel like you need to take one every day, then it might be because of some underlying problem, such as insomnia or a chronic illness. In such cases, power napping is not the cure, and it is very important to treat the underlying issue.
Ideal Nap Time Duration
To get the most out of a power nap, it is important that you maintain a proper power nap duration and do not turn it into a long sleeping session. An ideal nap time is needed to get the benefits of a power nap.
It is always advised to try out what kind of afternoon nap works for you and set an alarm accordingly. Try to take a nap early in the afternoon to avoid sleeplessness at night. Since the duration of the power nap is very short, you must sleep in a quiet and cosy room to get the most out of it.
There is no strict rule about how long the duration of your power nap should be, but most neurologists suggest that the best nap time should last from 10 minutes to 30 minutes. If you extend the time of a power nap to more than 30 minutes, you might feel more groggy when you wake up. After 30 minutes, your mind starts getting into a stage of deep nap sleep, and it will become more difficult to wake up.
Different durations of power naps are effective for different types of people depending upon their age and the work they do throughout the day. Trial and error is the best approach to check. Start by taking a 20 to 30-minute nap in the afternoon and see how you feel when you wake up. If you feel relaxed and energised after 20 minutes then this time is ideal for you and it will help you the most.
Importance of Nap Time
Power naps usually prove to be very energising and restorative for many people. It provides instant rejuvenation and makes you ready for the rest of the day.
Here are some important benefits of taking a power nap:
- A power nap taken for a short period helps in improving your mood.
- You feel energised and have a better thinking capability.
- You will also feel more alert after taking the power nap and you will be able to concentrate more on your task and make clear decisions.
- Power naps also help you in maintaining focus and concentration. It is very helpful, especially if you are a student.
- You will find that taking a power nap will increase your efficiency and you will be able to get more output in a short period.
- Power naps can also be helpful for you if you are trying to learn something new. A power nap is good for your memory. If you are learning some information taking power naps in between can help you restore the information better.
Power naps have multiple benefits but they are some things that you must keep in mind before adding power naps to your daily schedule.
- Set an alarm for 20-30 minutes when you take a nap so that you don’t extend your sleeping time which can result in an exhausted feeling when you wake up.
- Find a calm and cosy spot to sleep. If you are taking a nap of 20 to 30 minutes you must make sure that it is in a proper comfortable position and in a place where it is quiet.
- Try to take naps early in the afternoons instead of close to sleep time. Taking naps close to sleep time can affect your night sleep and result in headaches and other health problems.
- You also need to keep in mind that power naps are not for everyone. While a lot of people benefit from afternoon naps they might not work for some people and might interfere with their efficiency and functioning capabilities.
Conclusion
Power nap is indeed an amazing way to get that boost of energy during midday. Clarity of mind to alertness. It has been proven effective, especially for students and people working in shifts. It keeps you alert and increases productivity. When your brain gets a break in between the day it is ready to take on the tasks for the rest of the day.
While power naps have multiple benefits it is very important to know what works for you and what type of power nap is suitable for your schedule. The duration of a power nap must range from 10 minutes to 30 minutes. You can try setting an alarm so that your power nap does not turn into a long sleeping session which can later make you exhausted and lazy.
