If you are always tired, see a doctor the experts warn as it could indicate an underlying conditon.
If you’re craving a snooze after a hectic day, you’re not alone – but it’s a good idea to set an alarm. According to Ha rvard Health, a well-timed “power nap” can leave you feeling revitalised and alert, while avoiding the grogginess that comes with oversleeping.
However, as reviewed by Doctor Sogol Javaheri, an assistant professor at Harvard Medical School and a physician in the division of sleep and circadian rhythm disorders, napping for too long can have negative effects on your health. To reap the benefits of napping, Harvard Health recommends sticking to two key rules: timing your nap correctly and keeping it brief.
What is a power nap?
A power nap occurs when you sleep for between 10 to 30 minutes – and you shouldn’t be sleeping any longer than this when it comes to napping. Doing it for this period of time “can effectively increase your level of alertness and focus”, the experts say. Harvard Health explains: “Power naps allow your body and mind to rest without entering deeper stages of sleep. Once you enter deep sleep — typically about 30 minutes after you’ve fallen asleep — you are likely to experience “sleep inertia” upon waking. Sleep inertia is the drowsy feeling you may get when you wake up, in which you feel temporarily disorientated and are slower to react. It can take your body 30 to 60 minutes to recover from sleep inertia.”
Are naps good for me?
You may not think it, but napping has many benefits such as improving your mood, avoid feeling fatigued and giving you an increase in alertness. Other research has found power naps may help decrease blood pressure and improve the health of our heart, especially if you nap in the early afternoon. In fact, you may feel like you work better too. Researchers at NASA discovered pilots who napped 20 to 30 minutes were over 50% more alert and over 30% more proficient at their jobs than pilots who didn’t nap.
Do I need to nap?
No. You don’t need to. In fact, some people feel worse after a nap and hate them. Listen to your body and ensure you focus on getting a good night’s sleep instead.
How long should a power nap be?
As above, try between 10 to 30 minutes as a study published in Obesity found adults who napped longer than 30 minutes were more likely to experience higher blood pressure and blood sugar levels than people who did not nap.
The experts say try doing this around 1pm to 3pm as this is when your body naturally experiences a dip in energy. You should also avoid napping later in the day. The experts say the reason for this is that it can interfere with nighttime sleep. This of course depends on what time you go to bed, but for the average 9-5 worker, this time frame is ideal.
How do I fall asleep fast?
“Find a quiet, dark, and comfortable space where you won’t be interrupted. If you’re in a bright or noisy area, consider using an eye mask or earplugs to help you fall asleep faster”, the experts say. Whilst “a short nap will leave you refreshed rather than groggy”, people are being cautioned that if you feel tired often despite lifestyle changes and getting a good night’s rest, it could be a sign of sleep apnea. This is “a common disorder that causes people to stop breathing for short periods during sleep. Talk to your doctor if you are regularly sleepy during the day or if you’re a loud snorer”, they add.
