News — Sleep


5 Easy Ways to Improve Your Naps!


A NASA study on pilots found that a 40-minute nap was enough to improve performance by 34%. And what’s good for NASA is good for you. Even better? A quick snooze may be exactly what you need to improve your memory.

Here are 5 ways to maximize the benefits of napping:

  1. Don’t oversleep. Dozing too long can be a surefire way to ruin your nap. You’ll wake up groggy, plus you’re almost guaranteed to have a bad night’s rest. Try to keep your naps under an hour. Set an alarm so you don’t oversleep, or ask a family member to wake you at a certain time.

  2. Sleep upright if you don’t want to fall into a deep sleep. Why not try nestling into your favorite armchair if you’re a heavy sleeper? Experts say lying down makes it easier to drift into deep sleep, so snoozing in a chair can help you take shorter naps.

  3. Time your naps right. Napping too close to bedtime can wreak havoc on your sleep schedule. But how do you know when to take a siesta? Experts say the best time to catch some ZZZs depends on when you start your day. If you get up early, take a snooze around 1 p.m. Late risers should aim for 3 p.m.

  4. Dreaming during your nap? That’s a sign you’re not getting enough sleep at night. A nap shouldn’t give your body enough time to slip into REM sleep, which is when most dreams occur.

  5. You shouldn’t doze off during the day if you suffer from sleep disorders like insomnia or sleep apnea. Naps can make these conditions worse.


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