How long power nap

Those individuals tested higher on careful attention and fatigue in the 45 minutes after waking up from the nap compared with those who did not consume caffeine before sleeping. If you decide to give it a try, do it in the early afternoon. Power naps may be especially helpful for shift workers, especially those who need to avoid drowsiness for safety reasons, such as truck drivers or doctors prepping for surgery.

You may not be able to make it work schedule-wise or you may be the type who wakes up feeling disoriented or even more tired than you were before, regardless of the duration of the nap. By subscribing you agree to the Terms of Use and Privacy Policy. Health Topics.

Health Tools. Reviewed: August 10, Medically Reviewed. It's more serious than you think. Sleep experts say that power naps should be quick and refreshing— typically between 20 and 30 minutes— in order to increase alertness throughout the day. For most people, 15 minutes should be enough to power through the rest of the work day. However, Maas cautions that lengthier naps are counterproductive and even detrimental. If you power nap any time longer than 40 minutes, you're going to wake up feeling very groggy for another hour or so.

Shelby Harris, a clinical psychologist and author of "The Women's Guide to Overcoming Insomnia: Get a Good Night's Sleep without Relying on Medication," adds that the best time to take your power nap is between 1 and 3 p.

Research has shown power naps work. Sleep experts say this finding isn't surprising. In contrast to coffee or a soda, which will likely "damage your sleep at night and only offer short term energy for about 30 minutes," Robbins says a power nap is a healthier alternative to improve workplace performance, strengthen memory and boost creativity. Sleep: Some teachers let their students sleep in class. This is even worse for people with insomnia who already have trouble sleeping at night.

Longer daytime naps have also been associated with a significantly higher risk of cardiovascular disease and all-cause mortality, according to a meta-analysis. The results showed that daytime naps longer than 60 minutes were associated with a higher risk of heart disease and dying from all causes compared to not napping. Age, overall health, and sleeping habits may play a role.

Limiting your naps to 10 to 20 minutes can leave you feeling more alert and refreshed. More than that, especially longer than 30 minutes, is likely to leave you feeling sluggish, groggy, and more tired than before you closed your eyes. The best time to take a nap depends on individual factors like your sleep schedule and age. For most people, napping early in the afternoon is the best way to go. Napping after 3 p. Children and adults have different sleep needs and these continue to change throughout our lifetime.

There is some evidence that older adults may benefit from napping for an hour in the afternoon. Getting too much or too little sleep can have negative effects and both can be an indicator of an underlying issue. Sleeping too much can leave you feeling groggy long after you get up. Oversleeping has been linked to an increased risk of a number of conditions, including:.

Too little sleep can also have a number of negative effects on your health. Not getting enough sleep causes daytime sleepiness and irritability, and can impact your performance.

Other effects of sleep deprivation include:. Napping may be a luxury that few people can afford in these hectic times, but if you can manage to get even just 10 minutes of shut-eye during the day, you can reap numerous health benefits.

Napping is supposed to help you feel better, right? Sometimes you wake up…. Tiredness at work is common whether you work part time or full time, day shift or night shift. Learn the best ways to stay awake at work. This article lists 17 evidence-based tips to sleep better at night. Getting good sleep is very important for optimal health.

Though drinking coffee before a nap may seem counterintuitive, many people endorse this habit as a way to boost energy levels.