Nap duration

Keep napping to 30 minutes. Longer naps can cause sleep inertia, which is characterized by grogginess often called sleep drunkenness. 30 minutes will allow the recharge of energy stores and keep you optimal for peak performance.

Here are some tips for napping:

• Nap in the early afternoon. Napping late in the day can interfere with your ability to fall asleep at night.

• Keep naps short. Aim for a nap of 20-30 minutes, as longer naps can leave you feeling groggy.

• Find a quiet, dark, and cool place to nap. A comfortable environment can help you fall asleep more easily.

• Consider using a white noise machine or earplugs to block out distractions.

• Avoid caffeine and alcohol before napping, as both can interfere with your ability to fall asleep.

• If you have trouble falling asleep or staying asleep, talk to your doctor. They can help determine the underlying cause and recommend appropriate treatment.

Remember that everyone is different, and what works for one person may not work for another. Experiment to find out what works best for you.

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Sources:

The National Sleep Foundation:  https://www.thensf.org/ 
Sleep Foundation:  https://www.sleepfoundation.org/ 
American Academy of Sleep Medicine: https://aasm.org/