#Nap durations full

Дў0 minutes may not sound like a long time, but when we use it to catch up on zzzвЂ™s it can have a major impact on our quality of life. Though different nap lengths offer different benefits (and possible drawbacks), there have been studies attempting to determine the best nap length.ДЄ 1995 study by NASA found that a 26-minute power nap resulted in the best greatest gains in productivity ( 34%) and alertness (54%).

#Nap durations full

If you do have the time for a full 90 minute sleep cycle, the benefits include better decision-making, along with increased vocabulary and direction recall, new neural connections in the brain, and more creativity when it comes to solving problems. Interrupting the sleep cycle when youвЂ™re in a deeper sleep state will leave you groggy and muddled. In the deeper sleep states your brain enters into states that make it less responsive to the outside world, and therefore harder to wake up. There are five total stages of the sleep cycle that repeat every 90 to 110 minutes. With a 20 minute nap you will enter into the first two stages of the sleep cycle.

Side Effects of Napping more than 20 Minutes.

Napping for longer than 20 minutes risks going to deep into the sleep cycle, which can result in feeling more tired and groggy, rather than rested. The 20 minute nap is one of the most effective approaches. The key to getting these benefits of napping is keeping them short. Power naps have been shown to improve cognitive performance, revive alertness, and boost mood.