What’s the Perfect Nap Length?
Have you ever taken a nap, but then when you woke up you were still sleepy or even more drowsy than when you laid down?
On a day following a restless night’s sleep or a particularly tough day a work, a map might be necessary so that you can make it through to the end of the day, but it’s only effective if it’s the right length.
If your nap is too short, you will still be tired.
If your nap is too long, you may feel drowsy and even more tired than before. It’s a terrible feeling to wake up from a nap expecting to have more energy and feel good, only to be left feeling exhausted or even confused.
If you’ve ever experienced this, you know how frustrating it can be. If you want to find out the perfect nap length and avoid the brain fog you sometimes get after a nap, you’re in the right place to get answers.
While sleeping, everyone goes through sleep cycles consisting of 5 stages.
The first stage is very light sleep, and during this stage, it is very easy to wake someone up.
As you move through the different stages of sleep, you gradually begin to sleep harder. It is difficult to wake someone up that is in the 4th stage of sleep.
The 5th stage of sleep is when REM (Rapid Eye Movement) happens.
This stage is when most dreams occur and when your body gets the most recovery. Each sleep cycle consists of all 5 stages, and lasts about 90 minutes.
The longer you sleep, the more cycles you’ll go through.
The different stages of your sleep cycles are the reason you may feel great after a nap one day, and the next day you may wake up from your nap with brain fog and you may feel like you haven’t napped at all. If you wake up in the early stages of a sleep cycle, you’ll wake up feeling alert and rejuvenated.
If you wake up in one of the later stages, you’ll be confused, tired, and cranky.
There are two answers for the perfect nap length.
The first is to nap for 10 to 20 minutes, which will keep you from ever going into one of the later stages of sleep. This is known as a power nap, and it can be just what you need to make it through the rest of the day.
The other strategy is to time your nap so that you wake up between sleep cycles.
You could try to nap for one sleep cycle, or about 90 minutes, or for a longer nap, you could try to sleep for two sleep cycles, or about 3 hours.
When trying to time your nap, don’t forget to factor in the time it takes you to go to sleep. There’s some trial and error involved in this process, but once you discover your perfect nap length, you’ll never have to deal with nap induced grogginess again.
If you’re tired of waking up from your naps feeling worse than before you went to sleep, using these two napping strategies can keep you from ever feeling foggy after a nap again.
Once you find out how long it takes you to go to sleep, and you get your naps timed perfectly, you’ll be able to nap without worrying about how you’ll feel afterward.
5 Diet Tips That’ll Help You Sleep Better
Sometimes it’s not easy to get to sleep at night and get the rest you need.
For some people, problems with sleep happen only once and a while, but for others, it’s an ongoing and chronic problem. Insomnia isn’t healthy because your body needs rest to recover and repair itself.
People with sleeping problems have more risk of serious health problems like heart disease and diabetes.
Obesity and excess belly fat are also common in people who struggle with getting the proper amount of rest. Some people get enough rest, but it’s restless and they remain tired the next day.
If you’re having any of these problems, it’s important that you take steps to get more restful sleep. Below are some tips that’ll help you sleep better.
Eat small, well-balanced meals spread evenly throughout the day. – Eating small meals and snacks that are spread through the day will help you control your blood sugar levels.
With small, steady meals, you won’t get the severe highs and lows that cause bursts of energy followed by periods of extreme tiredness and low energy that often lead to naps.
Daytime napping can cause you to have problems sleeping at night.
Avoid high fat or acidic foods in the evenings. – Fatty foods and highly acidic foods can cause problems with heartburn and acid reflux at night, leading to little or poor quality sleep.
Drink a soothing tea before bed. – Some people swear by chamomile tea for relaxing close to bedtime.
There are also other tea blends that have been formulated to help you relax for better sleep. If you enjoy a warm cup of tea, this might help you fall asleep faster at night. Just make sure the tea you choose is caffeine free.
Avoid caffeine in the afternoons and close to bedtime. – If you can, avoid caffeine, but if you can’t get rid of your morning coffee, try to avoid caffeine afternoon so it doesn’t affect your ability to fall asleep and stay asleep.
Avoid alcohol. – At first, it may seem like alcohol makes you sleepy and helps you fall asleep, but alcohol is tricky.
It may help you get to sleep, but once your body processes the alcohol and it turns to sugar in your body, you will get a jolt of energy that could affect your sleep.
Many people will wake up in the middle of the night when they drink before bed, and then when it’s time to get up they’re tired and want to go back to sleep.
Go to bed at the same time every night. – Going to bed at the same time every night will help your body get into a routine and it will be easier for you to fall asleep at night.
If your bedtime changes daily, your body won’t know when to send the hormones to help you fall asleep and it could make it difficult for you to fall asleep and lead to poor quality of sleep.
Exercise in the mornings or early afternoon – Don’t exercise in the later afternoons or evenings. Your body will get a burst of serotonin and other hormones that will make it difficult to wind down for bed.
No screen time close to bed – Avoid watching television, computers, your phone, and reading devices close to bed time. The light will make it difficult for your body to transition to bedtime.
If you’ve had problems with sleep, these diet tips should help you sleep better. The bonus tips will go hand in hand with the diet tips, and in no time you’ll have your body regulated.
If you do all of these things and still have trouble sleeping, you may want to consider seeing a doctor because there could be a serious problem.