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What's the best time to nap?

Take naps in the early afternoon. Napping after 3 p.m. can interfere with nighttime sleep. Individual factors, such as your need for sleep, your sleeping schedule, your age and your medication use, also can play a role in determining the best time of day to nap.

mayoclinic.org - Napping: Do's and don'ts for healthy adults - Mayo Clinic

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If you're sleep deprived or just looking for a way to relax, you might be thinking about taking a nap. Napping at the wrong time of day or for too long can backfire, though. Understand how to get the most out of a nap.

What are the benefits of napping?

Napping offers various benefits for healthy adults, including:

Relaxation

Reduced fatigue

Increased alertness

Improved mood

Improved performance, including quicker reaction time and better memory

What are the drawbacks to napping?

Napping isn't for everyone. Some people simply can't sleep during the day or have trouble sleeping in places other than their own beds, which napping sometimes requires.

Napping can also have negative effects, such as:

Sleep inertia. You might feel groggy and disoriented after waking up from a nap. You might feel groggy and disoriented after waking up from a nap. Nighttime sleep problems. Short naps generally don't affect nighttime sleep quality for most people. But if you experience insomnia or poor sleep quality at night, napping might worsen these problems. Long or frequent naps might interfere with nighttime sleep.

When should I consider a nap?

You might consider making time for a nap if you:

Experience new fatigue or unexpected sleepiness

Are about to experience sleep loss — for example, due to a long work shift

Want to make planned naps part of your daily routine

Could a sudden increased need for naps indicate a health problem?

If you're experiencing an increased need for naps and there's no obvious cause of new fatigue in your life, talk to your doctor. You could be taking a medication or have a sleep disorder or other medical condition that's disrupting your nighttime sleep.

What's the best way to take a nap?

To get the most out of a nap, follow these tips:

Keep naps short. Aim to nap for only 10 to 20 minutes. The longer you nap, the more likely you are to feel groggy afterward. However, young adults might be able to tolerate longer naps. Aim to nap for only 10 to 20 minutes. The longer you nap, the more likely you are to feel groggy afterward. However, young adults might be able to tolerate longer naps. Take naps in the early afternoon. Napping after 3 p.m. can interfere with nighttime sleep. Individual factors, such as your need for sleep, your sleeping schedule, your age and your medication use, also can play a role in determining the best time of day to nap. Napping after 3 p.m. can interfere with nighttime sleep. Individual factors, such as your need for sleep, your sleeping schedule, your age and your medication use, also can play a role in determining the best time of day to nap. Create a restful environment. Nap in a quiet, dark place with a comfortable room temperature and few distractions.

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mayoclinic.org - Napping: Do's and don'ts for healthy adults - Mayo Clinic

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