A nap is a short period of sleep, typically taken between the hours of 9am and 9pm as an adjunct to the usual nocturnal sleep period.
10 – 20 Minutes:
Experts say that a nap of 10-20 minutes is ideal for a boost in alertness and energy. This length usually limits you to the lighter stages of Non-Rapid Eye Movement sleep (NREM), making it easier to hit the ground running after waking up.
30 Minutes:
Some studies show sleeping this long may cause sleep inertia, a hangover-like groggy feeling that lasts for up to 30 minutes after waking up, before the nap’s restorative benefits become apparent.
60 Minutes:
This nap is best for improvement in remembering facts, faces and names. It includes slow-wave sleep, the deepest type. The downside of this nap is some grogginess upon waking up.
90 Minutes:
This is a full cycle of sleep. Meaning the lighter and deeper stages, including REM (Rapid Eye Movement) sleep, typically likened to the dreaming stage. This leads to improved emotional and procedural memory and creativity. A nap of this length typically avoids sleep inertial, making it easier to wake up.
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