Feeling drowsy during the day can be effectively countered by a well-timed nap, which can diminish fatigue, heighten alertness, and improve mood, performance, and reaction times. Naps can be especially beneficial before engaging in late-night activities, extensive driving, or shift work.
Optimal Nap Lengths and Conditions
The key to waking up refreshed from a nap lies in its duration. A brief nap of 15-30 minutes keeps you in the lighter stages of non-REM sleep, making it easier to wake up without feeling groggy—a state known as sleep inertia.
For a deeper restorative sleep, a 90-minute nap allows your body to complete a full sleep cycle, including the deeper stages and REM sleep, which can help enhance cognitive functions and memory.
To optimize your napping experience:
- Set an alarm to keep naps under 30 minutes to avoid sleep inertia.
- Nap in a conducive environment—quiet, dark, and cool (around 16-18°C or 60-65°F).
- Aim to nap at the same time each day, ideally during the early afternoon when there’s a natural dip in our circadian rhythms.
