The whole point of a nap is to make you feel better, not worse. This can cancel out the benefits (read: alertness) you were hoping to gain from a nap. Plus, Fargo says, waking from longer naps can make you feel groggy and cranky because it requires you to wake from deeper sleep. If you nap for up to an hour or more, you might seriously impair your circadian rhythm. Naps that are just 30 minutes long can induce " sleep inertia," a period of impaired performance immediately after napping. That may seem ridiculously short - pointless, even - but research shows that naps of this length improve alertness without the groggy post-nap feeling most people are familiar with. The Mayo Clinic advises people to nap for just 10 to 20 minutes. More is not better when it comes to naps. So nap without guilt, as long as you're still fulfilling your major obligations. Saying things like, "If I nap now, I have to stay up later to do ," can further disrupt your sleep cycle and cause you to develop a shameful mindset around napping, as if it's something you should never do. Don't let your nap guilt you into working late or doing more - you needed the extra rest for a reason. Naps should make you feel better, not worse. Napping in a restful environment - with little to no light, a comfortable temperature and a pillow that suits your sleeping style - can help you fall asleep faster and fully reap the benefits of a short power nap. ![]() Ideally, you'll nap in the same place you sleep. Your napping environment should be just as restful as your sleeping environment. If you're going to take a nap, you may as well optimize it. ![]() This is difficult to achieve during the day without room-darkening curtains, so definitely invest in some if you take a lot of naps. The room you're napping in should have minimal light.
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