Research suggests the best amount of time to nap is 10 to 20 minutes or longer than 90 minutes. Why? During the first 20 minutes of sleep, your body enters the lightest sleep stage known as non-rapid eye movement or non-REM. Napping in this phase will allow you to wake up feeling rested, not exhausted.
Waking up to the sound of your normal morning alarm tone can be a rude jolt back to reality. A good nap should make you feel rested and energized, not cranky. Before you hit the pillow, change your alarm to a calm, melodic tone. When you hear it go off, it'll pull you back to consciousness without confusion.
If you tend to fall asleep in the same position each night, change it up when you nap. "I sleep on my stomach at night so when I take a nap, I sleep exclusively on my back," explains Markandu. "I wake up in the same position and immediately remember I just took a nap and not a full-on sleep."
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