For adults, a daytime nap can help you stay alert and fight midday fatigue. Learn how short sleep sessions can support your health with the tips in this article.

Benefits of Naps

A nap is not the same as nighttime sleep. A nap is a brief period of sleep. While babies or young children may need 2-3 hours, adults do best with shorter naps.

Even brief naps offer health benefits, including:

• Refreshing body and mind so you can continue daily tasks
• Increasing focus for clearer thinking process
• Lowering stress levels by giving the body enough rest
• Reducing the risk of depression and prolonged tiredness
• Lowering the chance of problems such as headaches, infections, and heart disease

Tips for Getting the Most from a Nap

To gain the full benefit, pay attention to where you nap, when you nap, and how long you nap.

How Long Should an Adult Nap Be?

The ideal nap length for adults is about 20-30 minutes, not more. Around 20 minutes helps you feel rested and more alert without dropping into deeper stages of sleep.

Waking after a long nap can leave you groggy, unrefreshed, headachy, or unwell. To avoid the downsides of oversleeping, keep naps to 20-30 minutes.

Best Time To Nap

Experts suggest napping before 3 p.m. Sleeping later than that can interfere with nighttime rest. If you struggle to wake up quickly, set an alarm for 15-30 minutes so you do not nap for too long.

Best Environment and Place for Naps

Choosing a good spot for your nap can be tricky when you are busy at work. Since naps are usually short in time, make the setting you are in work for you.

Find a comfortable corner away from sunlight and noise to reduce interruptions. If you can nap at home, pick a cozy spot on the sofa with the curtains closed. Keep the room cool.

Drink a Caffeinated Beverage First

Caffeine usually takes about 30 minutes to kick in. Consider coffee or tea half an hour before your nap so you feel more alert after waking.

Want the health perks of napping? Try a short nap today by setting an alarm on your phone.

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