{"id":4833,"date":"2023-11-20T12:15:59","date_gmt":"2023-11-20T18:15:59","guid":{"rendered":"https:\/\/www.northwestpharmacy.com\/healthperch\/?p=4833"},"modified":"2023-11-20T12:16:03","modified_gmt":"2023-11-20T18:16:03","slug":"how-long-does-the-perfect-nap-last","status":"publish","type":"post","link":"https:\/\/www.northwestpharmacy.com\/healthperch\/how-long-does-the-perfect-nap-last","title":{"rendered":"How Long Does the Perfect Nap Last?"},"content":{"rendered":"\n<p>Maybe you\u2019ve had a long morning full of meetings. Perhaps you\u2019re dragging because you stayed up a little too late the night before. Regardless of the reason, we all have those afternoons where nothing sounds better than a few minutes of shut-eye.<\/p>\n\n\n\n<p>Taking a nap can be a great way to feel refreshed and more alert. However, snoozing for a couple of hours could do more harm than good.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How Long Should You Aim To Nap?<\/h2>\n\n\n\n<p>Most sleep experts agree that the ideal nap is short and sweet. The Mayo Clinic suggests <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/in-depth\/napping\/art-20048319\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">10- to 20-minute naps<\/a>, the Cleveland Clinic recommends lying down for <a href=\"https:\/\/health.clevelandclinic.org\/are-long-naps-bad-for-you-and-if-so-why\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">15 to 20 minutes<\/a>, and Harvard Health thinks the <a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/is-your-daily-nap-doing-more-harm-than-good\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">20-minute mark<\/a> provides the best rejuvenation.<\/p>\n\n\n\n<p>Sleep longer than this, and you may enter into deeper stages of sleep, which may be harder to wake up from. This puts you at risk of <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/in-depth\/napping\/art-20048319\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">sleep inertia<\/a> \u2014 that feeling of grogginess that happens when you wake up from a long nap, not knowing where you are or what time it is. A long nap might also <a href=\"https:\/\/health.clevelandclinic.org\/are-long-naps-bad-for-you-and-if-so-why\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">disrupt your circadian rhythm<\/a> (internal body clock), which could throw off your whole sleep schedule.<\/p>\n\n\n\n<p>There\u2019s an exception to this rule, however. Some research has found that for older adults, napping <a href=\"https:\/\/agsjournals.onlinelibrary.wiley.com\/doi\/full\/10.1111\/jgs.14368\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">between 30 minutes and an hour and a half<\/a> may provide optimal benefits in terms of memory and focus. This may be because we tend to need more sleep as we age.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Other Napping Tips<\/h2>\n\n\n\n<p><a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/is-your-daily-nap-doing-more-harm-than-good\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Certain strategies<\/a> can also help you get the most out of a quick nap. For your best shot at feeling reinvigorated, try:<\/p>\n\n\n\n<ul>\n<li><strong>Napping in the early afternoon<\/strong> \u2014 Your circadian rhythm helps control when you wake up and fall asleep and affects feelings of sleepiness throughout the day. Energy levels tend to dip <a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/is-your-daily-nap-doing-more-harm-than-good\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">after lunch<\/a>, so naps might be most effective then. Naps later in the afternoon or early evening, on the other hand, may make it harder to get to sleep at night.<\/li>\n\n\n\n<li><strong>Finding a comfortable spot <\/strong>\u2014 Can\u2019t make it home for a nap? You may be able to still get in a solid nap at your office. Try to find a cozy location, eliminate distractions, and turn off the lights if possible.<\/li>\n\n\n\n<li><strong>Avoiding stressing about an inability to nap <\/strong>\u2014 While napping is nice, it\u2019s <a href=\"https:\/\/health.clevelandclinic.org\/napping-3-proven-health-benefits\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">not for everyone<\/a>. Some people just can\u2019t seem to sleep when daylight is streaming through the window. This is nothing to worry about \u2014 just make sure you get enough sleep at night!<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">The Benefits of a Good Nap<\/h2>\n\n\n\n<p>Napping can <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/adult-health\/in-depth\/napping\/art-20048319\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">improve your mood<\/a>, helping you feel refreshed and banishing feelings of irritation or frustration. It may even <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25668196\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">fight stress<\/a> at the cellular level.<\/p>\n\n\n\n<p>A good nap may also sharpen your mind, boosting your ability to focus. <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6335868\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Some research<\/a> has found that naps may improve your ability to learn and remember. Tiredness can lead to accidents while driving or using machinery, so a good nap could <a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/is-your-daily-nap-doing-more-harm-than-good\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">help keep you safe<\/a>.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.northwestpharmacy.com\/healthperch\/wp-content\/uploads\/2023\/11\/Tips-for-the-Perfect-Nap.jpg\" alt=\"The Benefits of a Good Nap\" style=\"width:100%;\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">When Napping Could Be a Problem<\/h2>\n\n\n\n<p>Occasional naps are perfectly fine, but if you find that you can\u2019t get through your day without one, it could be a sign of an underlying issue.<\/p>\n\n\n\n<p>Frequent napping may indicate that <a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/is-your-daily-nap-doing-more-harm-than-good\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">you\u2019re not sleeping enough at night<\/a>. It may be a good idea to move up your bedtime to make sure you\u2019re <a href=\"https:\/\/www.northwestpharmacy.com\/askthedoctor\/restless-sleep-causes-and-treatments\">getting the rest you need<\/a>. Keep in mind that adults need <a href=\"https:\/\/www.nhlbi.nih.gov\/health\/sleep\/how-much-sleep\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">between seven and nine hours of sleep per night<\/a>!<\/p>\n\n\n\n<p>On the other hand, napping during the day can make it harder to fall asleep at bedtime. When you feel like you\u2019re constantly napping and you\u2019d rather cut back, try to get back on a regular schedule by skipping naps for a week or two, even if you feel tired.<\/p>\n\n\n\n<p>Feel like you\u2019re spending a lot of time in bed at night, but you\u2019re still tired enough to need a nap during the day? You may be getting low-quality sleep <a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/is-your-daily-nap-doing-more-harm-than-good\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">due to a sleep disorder<\/a> such as sleep apnea. Ongoing tiredness can also be a symptom of conditions like infections, heart disease, <a href=\"https:\/\/www.northwestpharmacy.com\/askthedoctor\/diabetes-prevention-and-treatment\">diabetes<\/a>, lupus, <a href=\"https:\/\/www.northwestpharmacy.com\/askthedoctor\/hypothyroidism-signs-symptoms-and-treatment\">thyroid conditions<\/a>, depression, or <a href=\"https:\/\/www.northwestpharmacy.com\/healthperch\/breathing-techniques-for-anxiety\">anxiety<\/a>. If you suddenly find yourself needing more naps than you used to, but there aren\u2019t any obvious causes, it may be time to talk to your doctor.<\/p>\n\n\n\n<p>For the most part, however, there\u2019s no need to worry if you like taking the occasional nap. Just keep it short to help prevent grogginess and ensure you\u2019ll still be able to get to sleep later!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Maybe you\u2019ve had a long morning full of meetings. Perhaps you\u2019re dragging because you stayed up a little too late the night before. Regardless of the reason, we all have those afternoons where nothing sounds better than a few minutes of shut-eye. Taking a nap can be a great way to feel refreshed and more [&hellip;]<\/p>\n","protected":false},"author":43,"featured_media":4830,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[6],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>How Long Does the Perfect Nap Last? - Health Perch<\/title>\r\n<meta name=\"description\" content=\"The ideal nap lasts for only 20 minutes or so \u2014 make the most of it! 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