Let’s face it, nothing beats a nap.And now there’s some news most of us would love to hear – naps can improve your workouts. very I could ask a sleep expert for their expertise to justify daily naps as “significant research” to the editors, so I did.
Dr. Wendy Troxel PhD, Senior Behavioral Scientist, Scientific Advisor to Sleep Foundation (opens in new tab), told me the best time to take a nap. We’ll also cover nap lengths (more than an hour isn’t ideal) and tips on how to get the most out of your dedicated snooze.
Find out how a daily nap can improve your energy levels and workouts, and why you should nap more often. And if you’re having trouble sleeping, discover how his TikTok trend on Brown Noise can help you sleep better.
Is a nap good for you?
Existing research shows that sleep is when the body rests, recovers, and repairs itself. (opens in new tab) It shows that sleep is an important biological function. A good night’s sleep conserves energy, aids neurodevelopment such as learning, regulating emotions, removing toxins, and can even improve cardiovascular and metabolic function.
A short nap can do wonders for your health and overall quality of life. It has become clear that the
But while power naps are for a reason, you need the best timing to power down and power up in order for them to take effect. There are several elements.
Everyone thinks they have the best nap length. You might be surprised if you swear by a short 10-minute power nap. more Close your eyes during daytime sleep.
According to Dr. Troxell, timing is everything. “The key to naps is not taking them too long or too late in the day,” she says. The reason why is best is that the longer you nap, the more likely you are to enter a deeper sleep stage, making it harder to wake up.
As a result, Dr. Troxel warns, you’ll wake up feeling groggy and unrefreshed, defeating the purpose of a nap.
In fact, one study published by PLOS (opens in new tab) A 30-minute nap in the early afternoon has been found to improve cognitive function during rest from the dreaded work day after lunch.
best time for nap
The 3pm slump is real. According to the Sleep Foundation, this is due to a natural drop in energy levels that is regulated by your circadian rhythm. But don’t nap too late if your motivation wanes in the late afternoon, Dr. Troxel warns.
“Napping should be done earlier than 3pm so as not to interfere with your night’s sleep,” she advises. “Napping at the end of the day or early in the evening is a bit like having a snack before dinner. It will help you quench your hunger. It drains your motivation and makes it harder to fall asleep quickly and deeply at bedtime,” she says.
mayo clinic (opens in new tab) It states that naps can aid in relaxation, reduce fatigue, increase alertness, and improve performance such as reaction time and memory. may further impair sleep ability. This is known as sleep inertia.
Does a nap improve workout performance?
A relatively short (less than 60 minutes) well-timed nap can help boost energy levels and motivation. Dr. Troxel adds that a post-workout nap may help with athletic performance and recovery.
“During sleep, the pituitary gland releases growth hormone, which helps repair muscle and build tissue,” she explains. “But it’s important to remember that naps are not a substitute for a good night’s sleep. Prioritize getting enough, quality sleep and napping effectively and wisely first.”
A study published in the Scandinavian Journal of Medicine and Science in Sports (opens in new tab) found that naps enhance cognitive skills and perceptual responses related to sports performance. also, Long nap of 20 minutes or more It provided athletes with advantages over shorter ones.
Young adults can tolerate longer naps, but to increase the chances of avoiding sleep inertia, it is recommended to set a nap time of 5-15 minutes before proceeding to longer naps. increase.
Looking for more ways to improve your sleep hygiene? An expert discusses the causes and symptoms of oversleeping, a TikTok doctor reveals how to nap and get a good night’s sleep, and a study of naps and sleep deprivation. I will cover it here.
Wendy M. Troxel, Ph.D., is an internationally recognized sleep expert. Senior Behavioral Social Scientist at RAND Corporation. She is also a licensed clinical psychologist, certified behavioral sleep medicine expert, and author of Share the Covers: Every Couple’s Guide to Better Sleep. Dr. Toxel is a Scientific Advisor for SleepFoundation.org.