Posted by Jess Weil

Just because you’re an adult doesn’t mean you can’t still enjoy a good nap every once in a while—or even every day. We’re certainly not judging. Aside from feeling good, naps have been shown to improve memory, increase creativity, boost productivity and reduce stress—among other health benefits.

But not all naps are as beneficial and effective as others. To get the most out of your daytime snooze, follow these helpful tips for how to take the perfect nap.

taking a nap

Napping Tip #1: Keep Your Naps Short and Sweet

We all have those days when it’s tempting to just pull down the shades and sleep for a couple hours in the middle of the day, but if you nap for too long, you risk feeling groggy and tired when you wake up—and no one wants that. 

So, what’s the napping sweet spot? Experts recommend 10-20 minutes for a power nap. Once you hit the 30-minute mark, your body enters a deep sleep stage from which it’s difficult to awake. 

If you have your heart set on a longer nap, set your alarm for 90 minutes, the average time of a full sleep cycle. This will give you enough time to complete the cycle before your alarm goes off.

Napping Tip #2: Avoid Napping After 4 p.m.

The last thing you need is for your nap to interfere with your nighttime sleep, so as a general rule, avoid napping after 4 p.m. 

Most people with regular sleep schedules begin to feel tired and less alert around mid-afternoon after they’ve been awake for six to seven hours. For this reason, the best time for a nap is 2 p.m. to 3 p.m.

Napping Tip #3: Create a Comfortable Napping Environment

If you’re lucky, you’ll be able to enjoy your daytime naps in a comfortable bed in a darkened room with limited noise. But let’s be honest, not all of us have the luxury of creating a perfect napping environment every time—especially during the workday.

Depending on where you are, you may need to get creative and use a little bit of ingenuity. Thankfully, the good folks at Ostrich Pillow have you covered. The innovative Ostrich Pillow provides a cozy, dark and private micro-environment so you can take a quick nap no matter where you are. 

Ostrich Pillow for napping
Shop Ostrich Pillow at Better Rest

Have you mastered the art of taking a perfect nap? Tell us how in the comments or send us a tweet at @shopbetterrest.