If you need to take a nap, because let’s be honest we all need it after busy day, you may want to set a timer. It comes as Harvard Health are warning people that a “power nap” can not only make you feel more refreshed, but it can also avoid that groggy, fatigue-like feeling we get when we sleep for too long.
Reviewed by Doctor Sogol Javaheri, an assistant professor at Harvard Medical School and a physician in the division of sleep and circadian rhythm disorders, it has been revealed that taking too long a nap can put you at risk of certain health conditions.
Advocating for a power nap, Harvard Health say if you are going to nap you need to stick to two things – a time of day, and the length of time you sleep.
What is a power nap?
A power nap is when you sleep anywhere between 10 to 30 minutes. And if you think it’s pointless to nap and think sleeping is better, this is where you’re wrong as napping for a short period of time the right way “can effectively increase your level of alertness and focus”, the experts say.
Harvard Health explain: “Power naps allow your body and mind to rest without entering deeper stages of sleep. Once you enter deep sleep — typically about 30 minutes after you’ve fallen asleep — you are likely to experience “sleep inertia” upon waking. Sleep inertia is the drowsy feeling you may get when you wake up, in which you feel temporarily disorientated and are slower to react. It can take your body 30 to 60 minutes to recover from sleep inertia.”
Are naps good for me?
Naps have many benefits for our health including making you feel happier and less tired as well as an increase in alertness. Other research has found power naps may help decrease blood pressure and improve the health of our heart, especially if you nap in the early afternoon.
In fact, you may feel like you work better too. Researchers at NASA discovered pilots who napped 20 to 30 minutes were over 50% more alert and over 30% more proficient at their jobs than pilots who didn’t nap.
How long should a power nap be?
Try and sleep between 10 to 30 minute – and no more. Th reasom for this comes as a study published in Obesity, found adults who napped longer than 30 minutes were more likely to experience higher blood pressure and blood sugar levels than people who did not nap.
You should aim to nap between 1pm and 3pm as this is when your body naturally experiences a dip in energy. So if you get that work slump whether you work from home or in the office, you’re not alone. You will want to avoid napping too later in the day – as much as you may want to jump in bed after work.
The experts say the reason for this is that it can interfere with nighttime sleep. This of course depends on what time you go to bed, but for the average 9-5 worker, this time frame is ideal.
How do I fall asleep fast?
“Find a quiet, dark, and comfortable space where you won’t be interrupted. If you’re in a bright or noisy area, consider using an eye mask or earplugs to help you fall asleep faster”, the experts say.
They urge people to listen to their body and if they feel the need to nap, it could be because of a bad night’s sleep and therefore you need to think about whether you napped too late in the afternoon or there is another factor.
Whilst “a short nap will leave you refreshed rather than groggy”, people are being cautioned that if you feel tired often despite lifestyle changes and getting a good night’s rest, it could be a sign of sleep apnea. This is “a common disorder that causes people to stop breathing for short periods during sleep. Talk to your doctor if you are regularly sleepy during the day or if you’re a loud snorer.”
Do I need to nap?
No. You don’t need to. In fact, some people feel worse after a nap and hate them. Listen to your body and ensure you focus on getting a good night’s sleep instead.