Midday Nappers Rejoice! Here Are the Benefits of Daytime Naps

Quality sleep is essential, especially for the Black community. Black people in the U.S. are more likely than their white counterparts to struggle with insomnia and sleep apnea . Black women, in particular, who carry so much on their shoulders in the home and in society, could use better sleep .

If you are constantly on-the-go and juggling responsibilities, you are probably looking for natural ways to boost your energy and get more sleep. Sleep is essential to a plethora of bodily and brain functions. Without a proper seven hours at night, deprivation can wreak havoc on the body. The question is whether a midday nap is the solution to catch up on those missing ZZZ’s.

Here’s more about the benefits of naps and the proper time and length of beneficial naps.

Benefits of a Midday Nap

Everyone’s sleep cycles are different. You may be a deep sleeper or a light sleeper. You may be an early riser or a night owl. Regardless, a midday nap can be beneficial. When taken with intentionality, an occasional nap in the afternoon can help you recharge and reset. You’ll wake up feeling refreshed and ready to take on the rest of the day’s to-do list.

Board certified sleep physician and CEO of RestfulSleepMD , Dr. Funke Afolabi-Brown, says that naps have various benefits including improved alertness and performance. They also can enhance learning and memory, improve your mood, and reduce stress. Naps can also enhance creativity and problem solving skills.

While naps should not replace regular and consistent sleep, when done intentionally, they can boost your cognitive health and boost your brain function. Say goodbye to midday brain fog and hello to better attention, sharper memory, increased alertness, and a better mood.

Best Time of Day for a Nap

It’s widely known that a midday nap can help boost energy levels and recharge for the rest of the day. It is possible to take a nap too late in the day. The ideal time to rest in the afternoon is between 1 p.m. and 3 p.m.

Some experts say it’s even better to nap before 2 p.m. This is the time of day when your energy naturally begins to fall. That’s why it’s called the afternoon slump.

By choosing to nap in the early afternoon, you’ll avoid creeping too close into the evening, which will affect your ability to sleep at night. No one wants to be tossing and turning all night or have trouble falling asleep.

Optimal Length of a Proper Nap

If you are a lover of naps, be careful not to get too carried away. Naps are meant to be short intervals of rest to help you recharge during the day. They are not meant to be deep sleeps.

Afolabi-Brown shares that when naps are too long or taken too late in the day it can cause sleep inertia.

“Sleep inertia is the feeling of grogginess or disorientation upon waking,” she explained. “It can also disrupt your nighttime sleep, especially if the nap is too long or taking too late in the day.”

The ideal nap length is between 20 to 90 minutes. The 20 to 30 minute window is what many experts recommend as the sweet spot for midday naps. This quick period of rest will leave you feeling refreshed, and you’ll avoid the grogginess, disorientation, and drowsiness that comes with a longer period of rest.

If you have a tendency to nap for hours on end, first, you can expect it to impact your sleep at night. Second, if you are sleeping for long periods midday, you might want to evaluate your diet and caffeine levels, as well as your fitness routine. You might need to make adjustments so that you are not crashing midday. If you find that you are dealing with chronic fatigue or lack of quality sleep, speak with your doctor.

The Ideal Setting for a Good Nap

In addition to time of day and length, you’ll also want to consider the conditions of where you nap. Try to find a space that is quiet, dark, and temperature controlled for the ideal midday nap.

Cut the distractions. You’ll want to pull away from your phone, ambient light, noise from your kids, or email notifications. Do your best to shut off and disconnect during your afternoon nap. This way you can return refreshed and ready to go.

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