Home LivingWellnessSleepHow to have the perfect nap: 4 golden rules to followWake up refreshed and ready to goWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Home LivingWellnessSleepHow to have the perfect nap: 4 golden rules to followWake up refreshed and ready to goWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Wake up refreshed and ready to go
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: ANTONI SHKRABA production from Pexels)
(Image credit: ANTONI SHKRABA production from Pexels)
If you’ve missed out on a good night’s sleep, it can be tempting to try and squeeze in a daytime nap in the hopes of waking yourself up a bit. While a quick doze can help you feel reenergised, sometimes you’ll find that you wind up feeling even groggier than before. Turns out, there’s a right and a wrong way to nap if you want to ensure you wake up feeling refreshed.
Sleep Awareness Week is nearly upon us (this year’s event runs from the 13–19 March, with World Sleep Day on the Friday), so if you’ve been thinking of revamping your sleep habits, now’s the time to do it. We also have guides tohow to fall asleep quicklyandhow to sleep better at night, but if you’ve missed out on a good night’s kip, here’s are some golden rules to follow for the perfect daytime nap.
Rule #1: Don’t nap after 3pm
“Napping too late in the day is likely to affect your natural sleep rhythm at night, which is why it’s best to avoid this where possible,“According to the sleep experts atSleepseeker. They suggest timing your doze for late morning or early afternoon. If you opt for a nap at 7pm, it’s going to mess up your sleep-wake cycle and likely do more harm than good.
Rule #2: Keep it to 20 minutes
How long should you nap for?Sleepseeker’s experts suggest 20 minutes is the optimum length of time if you want to wake up feeling refreshed. There are other options which can be effective, too, though. If you’re able to drop off quickly, a 10-minute power nap could be enough for an energy boost. Alternatively, if you’re really sleep deprived, it might be best to opt for a full hour and a half. “A 90-minute doze could have a higher impact on productivity and alertness, with this allowing nappers to sleep through an entire cycle without interrupting deep sleep, which is likely to cause drowsiness,” they explain.
Rule #3: Set the scene for a quality doze
Rule #4: Game the system with a cup of coffee
There’s a simple trick that can help you maximise the effects of your nap: have a cup of coffee before you sleep. “It takes 20 minutes for people to feel the effects of caffeine, which is why having caffeine before taking a power-nap could give nappers the ultimate boost in the afternoon. Simply try having a coffee before settling down for a sleep, and set your alarm for 20 minutes only. This will allow you to wake up feeling energised and ready to go.”
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