When it comes to napping, the LA-based doctor explains how long you should take a nap, when you should take a nap, and the two crucial objects you can utilise to make your snooze even better. In addition, she offers some unexpected advise on coffee and sleep.
It’s important to choose a peaceful, comfortable area where you won’t be disturbed during your nap since this might have an impact on your sleep quality. Alternately, if you’re staying in your own house, make sure your sleeping quarters are ready. Try out a new mattress to replace your old one, and don’t forget to pick up a new pillow as well!
How to get a good night’s sleep while napping throughout the day.
Dr. Cho, a busy physician, must maintain a high level of attention, energy, and alertness at all times. In order to obtain enough sleep before a night shift, she often depends on naps. On TikTok, Dr. Cho offers some excellent tips on how to get a better night’s sleep.
The following are included in this list:
- Taking a 20-minute nap is the ideal length.
- Before your shift, take a sleep; if you’re not a shift worker, take a nap between midday and 2pm since this won’t disrupt your circadian rhythm (natural body clock)
- Make use of earplugs and an eye mask if you need to filter out sound and light, if possible.
- To help you relax and drift off to sleep, consider creating a “sleeping playlist.”
- That is, “don’t worry about having a sleep since it is only a nap” is Jessica’s last piece of reassurance advise.
When she wakes up, Dr. Cho is “ready to go” since she consumes a small amount of coffee before her nightshift sleeps, as shown in the TikTok video. Think twice before following this advise; it’s not for everyone.
How long should one take a nap?
Taking naps throughout the day is more likely if you don’t get a good night’s sleep at night. Even if you get a good night’s sleep, you might still benefit from a little power nap throughout the day.
Dr. Cho recommends a 20-minute sleep as the ideal length.
Even the Mayo Clinic agrees, stating that “the more likely you are to feel sleepy afterward” if the procedure lasts more than an hour.
The researchers do acknowledge that “young adults may be able to withstand lengthier sleeps.”
“Resting after 3 p.m. may interfere with nocturnal sleep,” says Jessica, who recommends napping between the hours of 12 and 2.
According to MedicineNet, a 15-30-minute nap is considered a “power sleep” and that a “90-minute nap every day enhances your mental and physical performance, reaction speed, as well as your cognitive abilities.” A two-hour snooze, however, may leave you feeling drowsy and disrupting your usual sleep pattern, according to the experts.
No, I don’t think so.
If you often find yourself falling asleep throughout the day, napping may be the best way to remain awake and attentive. National Sleep Foundation recommendations that “nap time decreases daytime drowsiness as well as increases performance in the classroom” “Naps may help shift workers stay awake and more quickly respond to situations.”
Napping has been shown to boost your memory, reduce stress, and even enhance your creative abilities, just to name a few.
Not everyone benefits from a nap, and the National Sleep Foundation suggests taking a sleep for no more than 20 minutes if you’re feeling weary during the daytime but still want to get some rest.
Is a nap counted as a full night’s sleep?
Instead of replacing sleep, naps are meant to provide you more energy and focus throughout the day. Late-afternoon and late-night snoozes might make it difficult to go to sleep at night.
In general, short naps have little effect on the quality of evening sleep for most individuals, according to the Mayo Clinic’s findings. Insomnia and poor sleep quality may be made worse by taking naps at night. The quality of your nocturnal sleep may be compromised if you snooze often or for long periods of time.
Also keep in mind that the quality of sleep you obtain during a nap may not be as great as the quality of sleep you get during a nighttime sleep period.. A good night’s sleep is still important, no matter how many times throughout the day you snooze. You may learn more about this topic in our article on how to get a better night’s sleep.
Designing the ideal place to take a sleep
The location of your sleep may make or break how rejuvenating it is, as previously discussed in this post. If you’re at home, you can take a sleep on the sofa or in bed with your favourite blanket. If you want to take a 20-minute power nap while at work, locate a quiet break room or even go outside. Noise-blocking eye masks and earplugs may be helpful, but only if they are used in a safe environment.
Get some sleep and snooze advice from us if your room is too loud or light during the daytime. The finest mattress toppers guide or a comfortable memory foam mattress may help you improve the comfort of an older bed.
Overall, don’t be scared to take a power nap—just be wise about when and how long you nap so that you can get a good night’s rest as well.