How long should I nap?

Thanks to the pandemic, daytime napping is on the rise.

Whether you’re working from home or just self-isolating, your bed is never more than a few steps away. And when the afternoon slump hits, it’s incredibly tempting to lie down for a quick snooze.

But how long should you nap for? And will it really do you any good?

The optimum nap time and duration

The key to the ‘perfect’ power nap is to keep it short and sweet.

Naps are designed to provide a temporary recharge of your batteries. According to experts, the ideal duration is 10-20 minutes. This is just enough time for you to enter the first light stages of sleep. When you wake up, you’ll feel refreshed and energised. And if the nap is timed well (i.e. before 3pm), it’ll have little impact on your night-time slumber and you can stick to your usual bedtime.

Nap for any longer than this and you’re likely to enter the deeper stages of sleep. Not only will this make it more difficult for you to wake up, you’ll also feel very groggy and fatigued. If you to wish sleep for longer than 20 minutes, experts therefore recommend taking a 90-minute nap instead. This allows you to cycle through all five sleep stages at least once and can help to avoid any grogginess.

Health benefits of a power nap

A little nap can go a very long way. In fact, a number of benefits have been scientifically proven:

1. Increased alertness

Taking a nap can provide the same ‘energy boost’ as that provided by a caffeinated beverage (e.g. energy drinks, coffee). You’ll feel significantly more alert and the effects will last a lot longer.

2. Improved performance

Various studies have shown that daytime naps can increase cognitive performance and productivity. Hit the hay on your lunch hour and you’ll be on form for the remainder of the working day.

3. Enhanced learning ability

Daytime snoozing can significantly improve your focus and memory. Not only will it help you to retain information, it also enhances your ability to learn new things. Perfect for an afternoon of online training.

4. Better mood

Napping during the day has been linked to better mood. After just 10-20 minutes of rest, you’re likely to feel more positive, less tired and irritable, and more tolerant of everyday frustrations.

5. Lower blood pressure

In a recent study, power naps were found to lower blood pressure by 5mm Hg. This is comparable to the effects of some low-dose blood pressure medications, and could reduce your risk of a heart attack.

Create the perfect nap conditions

Of course, the perfect power nap has to start with the right bed. You need somewhere comfortable, where you can drop off to sleep quickly and make the most of your 20-minute nap time. And if – during lockdown – you’ve realised your bed falls short of the mark, it may be time for an update.

This is where we can help, here at Dreamers Bed Centre. We understand exactly what it takes for someone to get comfy – both for their afternoon siestas and nightly 7-hour sleep – and we have a comprehensive range of beds and mattresses to choose from. There’s something to suit all preferences. So, if you wish to optimise your power naps, why not browse the collection today?

And remember, we’re always on hand and happy to be of assistance. For more information on the ‘ideal nap time’ and advice on how to create the perfect nap conditions – perhaps with a new high-quality bed – feel free to get in touch. You can either give us a call on 01942 275 464 or send an email to info@dreamersbedcentre.co.uk and we’ll respond to your enquiry as soon as possible.