Many people believe that napping is the ultimate way to recharge, but some still feel tired, groggy, or even dizzy after a daytime nap. Surprisingly, some experience a sudden drop in mood upon waking.
Experts from Brigham and Women’s Hospital, including Dr. Carolyn D’Ambrosio, share tips to ensure your naps leave you refreshed without disrupting your nighttime sleep:
- Enter Light Sleep Only
Dr. D’Ambrosio recommends keeping naps to around 20 minutes. This allows your body to stay in the light sleep phase without entering deep sleep, so you wake up feeling alert and energized instead of groggy. - Avoid Naps Over 30 Minutes (Unless Needed)
Sleeping beyond half an hour can trigger sleep inertia, leaving you sluggish and unfocused. However, for night-shift workers or athletes, a 90-minute nap can be ideal, completing a full sleep cycle and aiding muscle recovery. - Time Your Nap Correctly
The best nap window is early to mid-afternoon. Avoid napping after 3 PM, as this can interfere with your nighttime sleep, leaving you wide awake when you should be winding down. - Strategic Coffee Before a Nap
A unique tip from experts is to drink coffee before your nap. Since caffeine takes about 20 minutes to kick in, you wake up with a double boost: energy from both rest and caffeine. - Create the Right Environment
Nap in a quiet, dark, and cool room, similar to a hotel setting. Keep your phone away and avoid scrolling social media beforehand, as the blue light can keep your brain active and make it harder to fall asleep.
Follow these tips to make your daytime nap a refreshing energy booster rather than a source of grogginess.
