The secret to a perfect nap: when, where and for how long?
The Guardian••health
Key Points:
- Napping can be beneficial mainly for compensating for lost sleep, pre-empting upcoming sleep deprivation, or simply for enjoyment, but it should be used as a short-term solution rather than a daily habit.
- Short naps of 20 to 30 minutes are generally recommended to boost alertness without causing grogginess, while longer naps of 60 to 90 minutes may be refreshing but can interfere with nighttime sleep.
- Creating a relaxing environment and using aids like eye masks or calming music can help improve nap quality, but forcing sleep when not tired is often counterproductive.
- Athletes and high performers may benefit more from regular naps due to higher sleep needs, but for most people, natural circadian dips in the afternoon
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