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VERYWELLHEALTH

𝘛𝘰𝘱 𝘛𝘪𝘱𝘴 𝘧𝘰𝘳 𝘗𝘰𝘸𝘦𝘳 𝘕𝘢𝘱𝘴

𝘛𝘰𝘱 𝘛𝘪𝘱𝘴 𝘧𝘰𝘳 𝘗𝘰𝘸𝘦𝘳 𝘕𝘢𝘱𝘴

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Top 6 Power Nap Tips

The best nap is the one in which you fall asleep quickly and stay asleep for the shortest amount of time, while still waking refreshed. You can experiment with the napping techniques below to see what works for you. Here are six ways to become a successful power napper:

Choose the Best Time for a Nap

Assuming that you follow a fairly normal nighttime sleep schedule, prime time for power naps is typically in the middle of the day from about 1:00 p.m. to 3:00 p.m. when your energy level dips due to a rise in the hormone mela...

Avoid Napping Before Bed

You might not always be able to get your power nap in during the optimal mid-day hours, and that's okay. But if you miss your prime nap time window, be sure not to take your nap within three hours of bedtime as it may 

Commit to a 30-Minute Maximum

When taking a nap longer than 30 minutes, you run the risk of heading into deep sleep, which can leave you feeling tired and groggy. Most people find that their optimal power nap is achieved somewhere between 20-30 minutes. Some people even find naps as short as 1 to 2 minutes to be effective. Ex...

Set an Alarm

When you're tired, it can be easy to sleep past your 30-minute maximum. To avoid oversleeping (and the grogginess that can follow), set an alarm to wake you. While many dedicated power nappers claim that they have t...

Opt for Darkness

In most areas of the world, mid-day naps occur during sunlight hours, which is not the most conducive atmosphere for effective sleep. To provide optimal darkness during daylight hours, use a face mask or eye pillow. Opting for darkness can not only help you fall asleep faster, but it can make you...

Find a Quiet Place

Just as darkness can make for more effective naps, a quiet napping space is also a must. Some people find that they need complete quiet to nap effectively, while others enjoy the hum of white noise which can not only be calming but can also help block out other disturbances. It's also best to ass...

BONUS: Try a Caffeine Power Nap

While most experts agree that effective naps can be a healthier option than relying on another cup of coffee, some people swear by using the power of a quick snooze and some caffeine together. A "caffeine nap," or a...

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