Getting enough sleep is just as important to your overall health as making good dietary choices. People who routinely don’t get enough sleep can suffer from heart failure, heart disease, obesity, diabetes, high blood pressure, stroke, depression, and ADHD. Getting enough sleep is just as important to your overall health as making good dietary choices. People who routinely don’t get enough sleep can suffer from heart failure, heart disease, obesity, diabetes, high blood pressure, stroke, depression, and ADHD.
For any additional concerns about napping or sleep, contact Sleep MD NYC and allow Dr. Shukla to be your personal guide to a better night’s sleep.
One way to keep your body clock in order and to restore some of that lost sleep is to take regular naps. If you suffer from that 3pm slump of low energy and sleepiness, don’t grab that afternoon cup of coffee or sugary treat, take a power nap to recharge your batteries. However, you may be asking yourself just how long to nap. Napping has many physical and mental benefits, providing you with a recharged and refreshed attitude, but these benefits also depend on the duration that you set aside for rest.
How Long to Nap
The benefits of napping are determined by the length of the nap and the type of sleep attained during the nap. What is commonly known as the 20-minute power nap is great at restoring alertness and motor learning skills.
Longer naps can help to boost memory and creativity, while napping for 30 to 60 minutes can improve decision-making skills such as memorization or recall. Getting rapid eye movement or REM sleep for 60 to 90 minutes can improve a person’s ability to solve creative problems by making new connections in the brain.
If you have a difficult time falling asleep and find that by the time your 30-minute window is up, you’ve only slept for 10 minutes, don’t panic because your time wasn’t wasted. Experts have found that even a 10-minute power nap can be beneficial and help improve alertness.
Tips for Taking a Great Nap
Research has shown that taking regular naps can help reduce stress levels and help combat heart disease and high blood pressure. Experts advise adopting a few regular habits to make your nap time a success.
• Keep a consistent nap schedule. Research shows prime nap time is in the middle of the day, between 1pm and 3pm. Ideally, you want to finish your nap by 4pm.
• Set your alarm and make your nap a quick one. Shoot for 30 minutes or less if you tend to wake up groggy.
• Nap in a dark room if possible or wear an eye mask to block out the light. Napping in a dark place will help you to fall asleep faster.
• Your body temperature will drop as you sleep so make sure you have a blanket handy so you can stay warm and comfortable. • If you have trouble dozing off, try listening to soothing music or a boring podcast to help turn your mind off so you can sleep.
You might need to adjust your nap plan and timing to find out what works for you. Keep a sleep diary for a few weeks to see what’s working and what’s not. You can also try different times until you find the one that works best for you. If 20 or 30 minutes isn’t enough and you still feel sleepy, you might need to make time for one of those longer 60 to 90 minute naps.
Dealing with Sleep Issues
If you find yourself unable to get the necessary sleep you need each night and napping isn’t providing the afternoon bump you need, you might suffer from a more serious sleep disorder. If you think you might have a more serious sleep issue, contact the experts at Sleep MD NYC for a consultation. Don’t let poor sleep habits or a more serious health issue keep you from getting the rest you need.
