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- If you sleep too long, you may feel tired after a nap.
- Some experts believe that taking a nap of 20 to 30 minutes is ideal if you want to feel more awake and avoid harming your usual sleep schedule.
- Some experts also suggest that taking a nap in one's own bed and napping earlier in the day can help you rest better.
- Visit INSIDER.com for more stories.
Sometimes a nap will leave you feeling rejuvenated and energized. Other times, you will experience not so great feeling after the nap to wake you up tired or more tired than before.
In the end, some things could make your naps so unsatisfactory.
Here's what you need to know about the perfect nap and the mistakes that can contribute to your post-nap fatigue.
If you feel tired after a nap, it may be because you have slept too long
"If you take a nap too long and wake up suddenly after a deeper sleep, you may feel groggy and lethargic when you wake up," said Martin Reed, certified clinical sleep health expert. "This is known as sleep inertia and can be avoided by giving less time for a nap."
According to Reed, the ideal time to take a nap is about 20 to 30 minutes "so you are less likely to enter the deeper stages of sleep."
According to Sleep.org, if you can, taking a 90-minute nap might be even more ideal. During this time, your body should be able to go through a complete sleep cycle, allowing you to wake up with a feeling of freshness.
Just be sure to set an alarm, because taking a nap longer than 90 minutes can make you more tired than before.
Naps do not always help you rest, but they can give your body time to heal and heal.
"The brain has different stages of activity at different stages of sleep that are designed to rest different parts," INSIDER Steven Olmos, DDS, a specialist in sleep disorders, told INSIDER.
Read more:16 changes to make for a better night's sleep
He stated that the first part of sleep is "designed to rest and heal the body and that the second part of sleep is to rest and heal the brain"; might not provide you with a lot of mental energy.
In addition to controlling the length of your nap, you can do some things to potentially improve the quality of your sleep.
Taking a nap near bedtime may prevent you from resuming a healthy sleep schedule. "It's usually best to nap the day as early as possible to reduce the adverse effects on your sleep at night," said Reed.
Reed also said that if you have the option, it's a good idea to take a nap in your own bed.
"This will help strengthen the badociation between your bed and your sleep, and creating and strengthening this badociation is especially important for those who have trouble sleeping at night," he said.
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