How Long Does A Nap Take To Be Really Effective?
It is often said that taking a nap is like restarting your brain!
The problem is that choose duration a nap is not that easy.
Fortunately, this guide will help you choose the length of your nap so that it is really effective.
Yes, for a nap to be restorative, it is essential to choose during How long you are going to sleep.
Take a look at this guide, it's very simple:
What is the ideal length of a nap?
According to sleep experts, the ideal length of a nap is 10 to 20 minutes.
But depending on what you really need, a slightly longer nap may be better suited. Explanations:
10 to 20 minute nap
For a boost fast, experts say that a short nap of 10 to 20 minutes is ideal for getting back to work without wasting time.
Indeed, a mini nap makes it possible to avoid sinking into deep sleep and thus facilitates the gentle awakening.
Upon awakening, the capacities of concentration and alertness are restored, as well as the mood and the cerebral performances.
This quick nap makes you more productive with almost no side effects.
In addition, this type of nap has the advantage of not requiring a comfortable place to take it.
A simple armchair, a car seat or a sofa is enough! You don't even have to undress or put on pajamas.
30-minute nap
If you didn't sleep well the night before because of baby or a night that ended up late, experts recommend a nap of 30 minutes.
Indeed, half an hour is the minimum duration for the nap to have a real restorative effect on lack of sleep.
The downside to this type of nap is that this amount of sleep can potentially cause sleep inertia.
What is the inertia of sleep? Also called confusing arousal or sleep drunkenness, this is a period during which alertness decreases.
Simply put, you seem awake, but you may have memory deficits and disorientation in time and space.
Not great if you have an important meeting right after!
60-minute nap
To significantly improve brain performance, experts recommend a 60-minute nap.
Why ? Because a one-hour nap improves one's ability to memorize facts, places and faces.
But not only, it also speeds up reasoning, learning, problem solving and decision making.
On the other hand, this type of nap has a drawback: waking up is more difficult than for a mini nap.
Indeed, when you wake up from a 60-minute nap, like a 30-minute nap, you feel dizzy.
This sleep inertia is similar to a "hangover" and can last up to 30 minutes after waking up.
Fortunately, after this period of adaptation, you will quickly begin to feel the restorative benefits of this type of nap.
90 minute nap
A long nap of 90 mins usually results in a full cycle of sleep.
This includes both light and deep phases, including REM sleep, which is closely related to dreams.
This nap duration stimulates emotional and procedural memory, the one you need to, for example, learn to play the piano.
It also has the power to stimulate your creativity. Very useful if you are a graphic designer, for example!
The big advantage of this nap is that it usually helps prevent sleep inertia.
As a result, waking up is much easier and faster than for 30 or 60 minute naps.
The trick to taking a good nap
If you've decided to take a nap, there is a trick to avoiding falling into deep sleep.
The trick is to sleep in one position slightly inclined during your nap, instead of sleeping completely flat.
On the other hand, if you find yourself dreaming during a short nap, it is surely a sign that you are late for sleep.
The benefits of a nap
In France, the nap is still badly perceived because it is synonymous with laziness.
It's a shame, because when we take a nap, we take advantage of its many benefits that few people know. Which ?
Well, the nap, whether short or long, allows you to reduce cardiovascular accidents, to be in better shape and above all more productive at work.
It is for this reason that in Japan, some companies have dedicated nap rooms for their employees. It makes you want, doesn't it?
When will there be nap rooms, in addition to meeting rooms, in our companies in France? Me, in any case, I can't wait :-)
Your turn...
And you, do you take a nap? And if so, for how long? Tell us in the comments. We can't wait to hear from you!
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Also to discover:
How To Fall Asleep In Less Than 1 Minute With A Simple Breathing Exercise.
20 Tips To Fall Asleep In Minutes TONIGHT.
