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Napping has its benefits, but sleep experts say naps aren't a good fit for everyone. ... "It's great if you can get seven to eight hours of sleep a night. But, if you can't, napping provides a ...
The benefits of napping are well-established — the afternoon delight of a siesta may preserve the health of our brains as we age. ... To optimize sleep at night, experts agreed that your last ...
The answer to avoiding post-nap grogginess is keeping your nap relatively short — ideally, half an hour or less. “The grogginess we experience when waking up is called sleep inertia .
Naps are most often taken as a response to drowsiness during waking hours. A nap is a form of biphasic or polyphasic sleep, where the latter terms also include longer periods of sleep in addition to one period. For years, scientists have been investigating the benefits of napping, including the 30-minute nap as well as sleep durations of 1–2 ...
The naps would not be placed equiphasically, instead occurring more densely during night hours. [28] The U.S. military has studied fatigue countermeasures. An Air Force report states: Each individual nap should be long enough to provide at least 45 continuous minutes of sleep, although longer naps (2 hours) are better.
The optimal nap duration is around 10–20 minutes, as researchers have proven that it takes at least 30 minutes to enter slow-wave sleep, the deepest period of sleep. [46] Napping too long and entering the slow wave cycles can make it difficult to awake from the nap and leave one feeling unrested. This period of drowsiness is called sleep inertia.
The only people who should avoid napping are those who have trouble sleeping at night, Maas said. Senior citizens in particular should be vigilant because they tend to nap for too long during the day.
For several years, scientists have been investigating the benefits of napping, both the power nap and much longer sleep durations as long as 1–2 hours. Performance across a wide range of cognitive processes has been tested. [10] Studies demonstrate that naps are as good as a night of sleep for some types of memory tasks.