Crux of The Perfect Nap by Sumathi Reddy:

  • “For a quick boost of alertness, experts say a 10-to-20-minute power nap is adequate for getting back to work in a pinch.”
  • “For cognitive memory processing, however, a 60-minute nap may do more good, [because] slow-wave sleep helps with remembering facts, places and faces. The downside: some grogginess upon waking.”
  • “90-minute nap will likely involve a full cycle of sleep, which aids creativity and emotional and procedural memory, such as learning how to ride a bike.” Usually there’s no grogginess afterwards.
  • “the ideal time to nap is generally between the hours of 1 p.m. and 4 p.m. Napping later in the day could interfere with nighttime sleep.”
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