Napping isn’t as simple as going to sleep whenever you feel tired. There are lots of factors you must get right to ensure you wake up feeling worse.
From the time of day to the length of the nap, you need to consider all kinds of things, and a sleep doctor has explained exactly how to nap effectively.
The best time to nap
During an episode of Byron Dempsey’s Driven Young podcast, Dr. Michael Breus said the best time to nap is 2pm in the afternoon – and it comes down to your body temperature.
He explained that as we are falling asleep at night, our core body temperature rises until around 10:30pm or 11pm, when it suddenly begins to drop.
This drop in temperature is a signal to your brain to release melatonin, the hormone that makes you feel sleepy.
A second drop in body temperature and melatonin release occurs between 1pm and 3pm, which is why you often feel sleepy early in the afternoon.
That makes 2pm the ideal time to have a nap – but you need to make sure you sleep for the correct length.
Two correct nap lengths
“Many people don’t know but there are different types of naps out there,” the sleep expert continued.
He explained that there are only two correct nap lengths out there, a short one or a long one – you don’t want anything in between.
A short nap should be 25 minutes or less, while a long one needs to be 90 minutes or more.
Sleeping between these two time frames, from 25 minutes to 90 minutes, will make you feel groggy when you wake up.
Alternative to napping
If you’re feeling sleepy at work and aren’t in a position to be able to have a quick snooze, there could be another answer.
Dr. Breus recommended going outside into the sunlight, because melatonin, nicknamed the “vampire hormone,” only comes out in darkness.
“If it’s not dark, if you’ve got direct sunlight, then you can thwart that [the sleepiness] and push on,” he said.
Another sleep expert has revealed the best time to stop drinking coffee for the perfect night’s rest.
Dr. Michael Breus is a clinical psychologist, board-certified sleep specialist and diplomate of the American Board of Sleep Medicine who has released a number of sleep help books.
