On World Sleep Day, experts weigh in on the perfect nap duration for optimal health
Have you ever taken a nap in the middle of the day only to wake up feeling more tired than before? On World Sleep Day, experts are shedding light on the benefits of napping and the ideal duration and timing for a nap to be beneficial for your health.
According to Jorge Jorquera, Head of the Sleep Center at Clínica Las Condes, a nap can improve brain health, cognitive performance, restore energy, and enhance concentration. However, it’s important to nap before 4:00 p.m. to avoid interfering with nighttime sleep. The recommended duration for a nap is between 20 to 30 minutes, as longer naps can lead to entering deep sleep, which may cause grogginess upon waking.
Research by the U.S. Sleep Foundation, NASA, and the U.S. Transportation Safety Board (NTBS) suggests that a 26-minute nap can increase performance by 34% and alertness by 54%. Incorporating short periods of rest during the day has also been linked to a longer and healthier life, especially in a time where sleep deprivation is on the rise due to poor habits, screen usage, and stress.
Neurologist Evelyn Benavides emphasizes the importance of good sleep hygiene, including establishing a regular nighttime sleep schedule, avoiding screens before bed, creating a conducive sleep environment, and avoiding self-medication for better sleep.
Experts agree that ideally, your body should not rely on naps for energy. If the need for napping persists, it may be a sign of poor quality sleep at night or another underlying sleep disorder. Consulting a sleep medicine specialist can help address these issues and improve overall sleep quality.
In conclusion, a well-timed and short nap can have numerous health benefits, but it is important to prioritize good sleep habits and seek professional help if necessary to ensure proper rest and well-being.