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Let’s say you are working from home. Your morning has been filled with meetings, arguing between children and all that jazz. Now is the middle of the afternoon and you can barely keep your eyes open. You could have another cup of coffee, but that means you’ll never sleep tonight. So you are planning a nap. A gentle, glorious and horizontal respite from the stress and fatigue of the day. But is it really the best idea? How long should your nap be? Will you be able to fall asleep tonight? We spoke with Dr. Rebecca Robbins, PhD and sleep expert at Oura, a personal health tracker, to answer all of our questions about a midday nap, including the best nap length and why insomniacs should probably skip naps altogether.
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1. Naps can be good for your health (but should not replace regular sleep)
There is a strong biological tendency for afternoon sleepiness, Dr. Robbins tells us. “There have been several studies [like this one by researchers atThe City College of the City University of New York] which prove that all of us, when allowed to function on our natural schedule without environmental interference (conference calls, babysitting responsibilities, etc.), are sleepy in the afternoon and would take a nap if we had one the occasion. She adds that there are many benefits of napping, including improved alertness, productivity, performance on alertness tasks, and even short-term memory. Still, naps shouldn’t replace a full night’s sleep. Emphasizing that the nap can be a dressing for some people, especially new parents or shift workers, but that the nap is supposed to work “in addition to, not a replacement for, regular sleep at night”.
2. The perfect nap lasts 10 to 20 minutes
Timing is everything, and Dr Robbins mentions studies (like this one published in the journal To sleep) that concluded ten to 20 minutes is the perfect nap time. “Napping for less than ten minutes cannot guarantee the stimulating effects of the nap, and dozing for 30 minutes or more can send you into that zone of deep sleep, making it harder for you to wake up,” he notes. it. A nap of around 20 minutes should be just enough rest to get you through the afternoon seizure without the need for caffeine or other stimulants that will damage your nighttime sleep.
3. The ideal time to take a nap is between 2 p.m. and 4 p.m.
OK, so you know you should aim for a ten to 20 minute nap, but does it matter that those ten to 20 minutes occur? Yes. The ideal time of day to take a nap is in the afternoon between 2 p.m. and 4 p.m., explains Dr Robbins: “Our body temperature drops during these hours, which is one of the factors that occurs. in conjunction with falling asleep at night, urge to sleep in the afternoon.
4. You shouldn’t take a nap if you have insomnia.
While naps can be beneficial for many people, Dr Robbins warns that the only group that should not naps are those who suffer from insomnia. “These people would be much better served do not nap and increase their “sleep pressure” or want to sleep at night so that by bedtime they are optimally tired and have the best chance of sleeping at night. Sorry, still tired friends.
5. You should nap at the same time and place every working day.
Consistency is the key, gentlemen. Dr Robbins tells us that taking a nap at the same time and place every working day prepares your body for the habit. “You will not only fall asleep faster, but you will also learn to wake up without an alarm. »A stand-up nap date? Everyday? Were in.
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