According to a growing body of research, napping is a smart thing to do. It can help refresh the mind, make you more creative, boost your intelligence, and even help you live a longer, healthier life. It's slowly gaining acceptance as part of a healthy lifestyle, even in some corporate offices.
Taking a nap, we've seen time and again, is like rebooting your brain. But napping may be as much of an art as it is a science. Let us offer recommendations for planning your perfect nap, including how long to nap and when.
For a quick boost of alertness. Experts say a 10-to-20-minute power nap is adequate for getting back to work in a pinch.The sleep experts say a 10-to-20-minute power nap gives you the best "bang for your buck," but depending on what you want the nap to do for you, other durations might be ideal.
For cognitive memory processing. However, a 60-minute nap may do more good, Dr. Mednick said. Including slow-wave sleep helps with remembering facts, places and faces. The downside: some grogginess upon waking.
For a full cycle of sleep. The 90-minute nap aids creativity and emotional and procedural memory, such as learning how to ride a bike. Waking up after REM sleep usually means a minimal amount of sleep inertia, Dr. Mednick said.P
Sit slightly upright during your nap. Because it will help you avoid a deep sleep. And if you find yourself dreaming during your power naps, it may be a sign you're sleep deprived.
This article was originally posted by Melanie Pinola for LifeHacker. We shared it with you because we want you to get adequate sleep at the right times so it can help protect your mental health, physical health and quality of life.