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Perfect Nap = 20 minutes

Perfect Nap = 20 minutes

The National Sleep Foundation recommends a snooze lasting 20 to 30 minutes. That’s long enough to grab a dose of that energizing Stage 2 sleep, without the risk of being plunged into the slow-wave sleep that can make you groggy.

A famous 1994 NASA study found that long-haul pilots who napped for 25.8 minutes were 50% more alert than their non napping counterparts and performed 34% better on certain tasks.

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Plan your nap for the time when your body is naturally sleepier and you’re more likely to fall asleep.

An airplane nap kit, complete with sleep mask, neck pillow, and earplugs, can enable you to create the right conditions for sleep almost anywhere.

You can train yourself to become better at napping

Improperly timed naps can interfere with your nighttime sleep, experts say. Don’t sleep too long or too late in the day, especially if you have trouble falling asleep at night.

Different phases of sleep confer different benefits on the brain and body, so you can actually hack your nap by adjusting when you nap and for how long.

Since caffeine takes about 20 minutes to kick in, almost exactly the recommended nap length, down your latte just before lying down. 

The main barrier to falling asleep at nap time is an overactive mind

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