![]() So, if you take a nap too close to bedtime, chances are, you’ll find it hard to fall asleep later as your body won’t have a sufficient amount of adenosine to feel sleepy," explains the Australian sleep coach. Naturally building up when we are awake, adenosine dissipates when we are asleep. "Like melatonin, adenosine encourages us to feel tired and crave sleep. Don't nap too late in the day: "This allows your body to build up sufficient sleep-promoting hormone called adenosine," says Arezzolo.This can be just enough rest to allow you to get over the afternoon slump without reaching for caffeine or other stimulants that will damage your nighttime sleep," adds Dr. "A short afternoon nap of 20 minutes can be a great part of a healthy sleep schedule. Keep it short: This ensures that you stay in a light sleep (stage 1 and 2 NREM)-keeping sleep inertia at bay, says Arezzolo.Here are five sleep expert-approved steps to get the most out of a nap: "But really you can take one whenever you need it and time allows, as long as it’s not too close to your regular bedtime," adds the sleep researcher. Such a dip in temperature is one of the factors that happen in conjunction with sleep onset at night, further increasing our urge to sleep in the afternoon," notes Dr. In terms of the time of day, "our body temperature dips in the afternoon between approximately 2 and 4 p.m. This is ideal for those who are studying for a big test as studies have shown that napping this long helps cement in all the new information you’ve learned, adds the sleep specialist. ![]() Meanwhile, a 90-minute snooze can boost your memory and creativity. To avoid that, it's best to limit your nap to 15 to 20 minutes or if you can really commit to the nap, rest for a full sleep cycle of 90 minutes so that you are waking as your body is cycling into a phase of lighter sleep, suggests McGinn.Ī power nap of 10 to 20 minutes can boost your energy and alertness without the feeling of sleep inertia when you wake up, says McGinn. "When we enter stage three of sleep, at around the 30-minute mark we are in a deeper stage of slumber so when you wake up from a nap after 30 to 60 minutes this is where you wake up feeling really sluggish," explains the sleep expert. ![]() Throughout that time we are cycling through stages of light and deep sleep phases," tells McGinn. "If we look at an adult’s sleep cycle, a full-cycle lasts for around 90 minutes. ![]() This can happen depending on how long you napped for," says Alanna McGinn, founder of the Good Night Sleep Site and host of This Girl Loves Sleep podcast. It feels like you have a ‘sleep hangover’. This is the transitional state between sleep and wakefulness where there is still a desire to return to sleep. "When you wake up feeling groggy after taking a nap, it’s what we call 'sleep inertia'. ![]() "Those struggling with insomnia would be much better served not napping, and building their 'sleep pressure'-or the urge for nighttime slumber-so that when their bedtime comes around they are optimally tired and stand the best chance of getting nighttime sleep," tells Dr. She also recommends avoiding naps altogether if you are experiencing insomnia. ![]()
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