Napping can have great benefits for your brain and body, but sometimes after waking up a from a nap, you feel groggy and almost as if you are more tired than you were before taking the nap. When you sleep for too long during a nap, you fall into a stage of sleep that is difficult to get out of.
Sleep experts suggest that taking a 10 to 20 minute power nap can give you a quick burst of alertness and mental clarity when you don’t have much time. This length limits you to the lighter stages of non-rapid eye movement sleep, making it easier to get moving after waking up.
Studies show that sleeping for 30 minutes may cause sleep inertia, a hangover-like groggy feeling that can last for up to 30 minutes after waking up, before the nap’s restorative benefits become apparent.
60 minute long naps are best for improvement in remembering facts, faces and names. Hour long naps include “slow-wave” sleep which is the deepest type. The downside for sleeping this long is some grogginess upon waking up.
A full cycle of sleep is 90 minutes long, which includes the lighter and deeper stages, REM sleep and the dreaming stage. 90 minute long naps can lead to improved emotional and procedural memory and creativity. A nap of this length is typically easier to wake up from as well.
If you plan on taking shorter naps, it helps to sit up slightly as it will allow you to avoid falling into a deeper sleep. If you dream during these power naps, then it could be a sign that you are sleep deprived and need to get more hours of quality sleep each night.