Here's how to tailor the length of your restorative naps to your needs
After spending an exhausting half-day at work, your body needs a little rest before getting back into the same routine. Taking a nap once a day would be ideal. It seems to be beneficial for maintaining physical and mental health. Relaxing between 1:00 p.m. and 3:00 p.m. offers many benefits, such as reducing stress and soothing muscle pain, especially for people who sit at a desk all day. Doctors say that a good, restorative nap is recommended to help the brain recharge. But how longshould a restorative nap be? How can you make the most of its benefits? What’s the best mattress?
The Benefits of a Restorative Nap
For everyone—children, teens, adults, and seniors alike—a restorative nap offers numerous health benefits. According to experts, a short midday break is equivalent to 3 hours of sleep. The goal is to allow the body to relax and to improve both mental and physical performance. After a long period of concentration, especially in front of a computer, you can quickly feel exhausted. It can then become difficult to refocus after lunch. But taking a break of just a few minutes helps improve memory and concentration. This can help you stay energized for the rest of the day. In addition to being pleasant, a power nap also helps boost the immune system. For people who occasionally suffer from fatigue, this is ideal. And for those experiencing muscle aches, it helps restore strength. In other countries, such as Japan and China, it’s even considered essential for taking a brief break from the daily routine and relaxing away from all your problems, household chores, work, and so on. This allows the stress that has built up from morning to noon to melt away, helping you get back on track.
How long should a restorative nap last?
To determine the ideal length of a nap that will help you tackle your day with more energy while staying healthy, you first need to choose between the two types of naps: the short “micro-nap” and the longer nap.
- The Micro-Nap
Taking a 10-minute or 30-minute micro-nap —or any short nap—helps give you a little boost for the next few hours at work. Note, however, that this isn’t about fully making up for “sleep debt,” but simply provides a little boost to help you stay awake and complete your afternoon tasks effectively. For example, after a rough night—when a child doesn’t give you time to relax—a micro-nap remains the best option. This solution is particularly recommended for people under high pressure in their jobs.A shortnap canlast anywhere from 15 to 20 minutes. The goal is to take a break without actually falling asleep or entering deep sleep. To ensure you don’t exceed the rest period, it’s helpful to hold a small object in your hand. When it falls, it’s time to wake up. Ideally, choose something that makes a noise to ensure you don’t miss the wake-up signal. Why not a spoon or a coin?
- A Restorative Nap
A restorative or long nap, on the other hand, allows you to fully recover. For many people, it has even become a habit. Taking one is recommended for those who are sleep-deprived and unable to complete a full sleep cycle. If you’re having trouble sleeping at night due to a lack of time, choose this alternative. Generally, a restorative nap lasts between 1 hour and 1 hour and 30 minutes, depending on individual needs. The goal here is to fall back into a deep sleep. Most often, you should wake up when the full sleep cycle ends. If you still need to go to work, set an alarm on your watch or phone. If you suffer from insomnia at night and are sleep-deprived, this can be a good alternative.Sometimes, it’s better to take your time and not rush to wake up if you really need to extend the duration of a restorative nap—for example, after medical rest or when you’re extremely tired. Close your eyes a little longer and enjoy the benefits of the nap.
A Few Tips for Taking a Restorative Nap and Reaping Its Benefits
Knowing the right length for a nap is key to reaping all its benefits, but you also need to choose the right place, the right time, and the right accessories...
The perfect spot
To get the most out of your nap, choosing a quiet place is also essential. However, that doesn’t mean you have to opt for total silence. For example, the sounds of nature make it much easier to relax, unlike the overly jarring noises of the city. Listening to soft music can also help. Regardless of how longa restorative nap lasts, choosing the perfect spot for relaxation helps both your body and mind unwind.
The Right Time
According to doctors, people feel the strongest need for sleep or experience intense drowsiness in the afternoon. However, with household chores and work, it’s becoming increasingly difficult to accommodate this need. The best way to address this is to take a few minutes’ break between 1:00 p.m. and 3:00 p.m. For people who return to work around 2:00 p.m., a short 15-minute nap between 1:00 p.m. and 1:30 p.m. is sufficient.
Accessories
You’re probably wondering: Why do you need the right accessories for a power nap? It’s not a requirement, but certain items can make your break more enjoyable—such as a sleep mask or earbuds for listening to stress-relieving music. Some people even choose to lie down on a yoga mat.
Other Things to Know About Napping
For those who occasionally take a long nap, it’s important to be aware of their level of sleepiness. If you feel particularly sleepy during the day, it’s best to limit the duration of a restorative nap —one hour is enough. People with insomnia should not take naps under any circumstances. If it’s truly necessary—such as on a doctor’s advice or due to extreme fatigue—even a short 15-minute nap can help, but the nap should never exceed that length. For those who wake up early—at 3 a.m., for example—a nap of more than three hours is recommended to complete the sleep cycle. If possible, it’s even more beneficial to take 3 to 4 short 20-minute naps throughout the day. As for night shift workers, a restorative nap of an hour and a half allows the body to relax a bit. In this case, having a cup of coffee or tea a few minutes beforehand offers even more benefits.
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