Expert confirms best time to take a power nap and how long for

A sleep expert has revealed some top tips on how to make the most out of your napping time.

A power nap is a short period of rest during the daytime which decelerates the brain and body activity to leave you recharged. Power naps can boost cognitive function and heighten your mood as well as lowering the risk of heart-related conditions.

With all that in mind, experts have outlined how exactly we can feel recharged with a short power nap, and the best time to take one.

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Sleep expert Rosie Osmun said: “Power naps are best for when you feel fatigued; hence, create or look for a calm environment to ensure your nap is peaceful. If you work from home, the bed is the best place; however, consider sleeping on the couch if you do not want to get too comfortable during working hours. Bring a blanket or pillow and have a recharge snooze in the car if you are in the office.”

According to Rosie, on behalf of Eachnight Mattresses , the optimal time for the perfect power nap time is between 1pm and 3pm as your body clock naturally dips during this period. For shift workers, it is necessary to do a 10 to 15 minutes power nap during your break at work to keep you energised.

Coffee does amplify your energy levels and is even better when combined with a power nap. Try a cup of coffee before napping as it helps to stimulate energy in addition to feeling refreshed once you are up. However, distractions like your phone can put your mind in a state of wander, rendering the nap ineffective.

Also, exceeding thirty minutes of your nap time will activate deep sleep, leaving you tired and groggy after waking up, adds Rosie.

Sleep expert, Kiera Pritchard previously revealed that 90 minute naps allows enough time for a full sleep cycle and can help you feel more refreshed when you wake. She added the best time to take a nap is around six to eight hours after waking up.

Kiera also wrote about what happens to you if you do not get enough sleep. After 24-hours, you will begin to experience drowsiness, impaired decision making, short-term memory problems as well as extreme fatigue. After 36-hours of no sleep, you will likely experience a rise in stress levels, increased irritability, clumsiness and impaired speaking. After three to four days without sleep, you may start hallucinating.