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How to Take the Perfect Nap

How to Take the Perfect Nap

Ah, napping! That is the thing that I used to do before I had a baby. Naps are rare around my house these days, so when I do get the chance for a mid-day snooze, I want to make the most of it. The infographic below shows you how to time out your naps so that you wake up feeling refreshed!

Have you ever woken up from a nap feeling worse than when you settled in? I call this the nap hangover, and it’s such a disappointment. The whole idea behind napping is to wake up feeling bouncy and caught up on sleep, so those nap hangovers are a serious let-down.

Napping: Tips and Benefits

For folks who don’t get enough sleep at night – whether it’s due to insomnia or a plain old hectic schedule – tend to get the most benefit from napping. When you don’t sleep enough at night, you accrue sleep debt, which the graphic below mentions. Napping can help you pay back that sleep debt and feel more alert and rested overall.

Related Reading: Fight Insomnia Naturally

It turns out that there is quite a bit of science to napping, and timing out your naps properly can help you avoid the dreaded nap hangover! Of course, everyone’s sleep rhythms are a little bit different, and the times listed in the graphic below are averages.

That means that while a 10-20 minute nap might leave most folks ready to face the world, you might need a little bit more or less time. Think of these numbers as jumping-off points to finding your ideal napping lengths. You can click the graphic to view a larger version.

napping infographic

Of course, the first key to napping is actually falling asleep, right? Here are some resources to help you sleep, whether it’s at night or during the day:

8 Foods That Impact Sleep
The Overlooked Hazard of Prescription Sleep Meds
8 Things You Shouldn’t Do Before Bed

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Becky Striepe

Becky Striepe is a freelance writer and vegan crafter living in Atlanta, Georgia. Her life’s mission is to make green crafting and vegan food accessible to everyone! Like this article? You can follow Becky on Twitter or find her on Facebook!


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7:37PM PDT on Sep 12, 2014


12:13PM PDT on Sep 8, 2014

Nice. I liked that article.
Bed time approaching :)

4:48AM PDT on Sep 8, 2014

A trick for a better day

2:34PM PDT on Sep 7, 2014

Forwarded to those who need to see this article and are interested. Thanks for posting

2:15PM PDT on Sep 7, 2014

Nodding off for a short time in the middle of the day has a huge payoff in terms of energy and concentration. If I owned a business, I'd install a place for it, work out a schedule and watch productivity and moral soar!

1:13PM PDT on Sep 7, 2014

Thank you very interesting!

8:50AM PDT on Sep 7, 2014

Great information

5:57AM PDT on Sep 7, 2014

Naps make me feel so groggy, that I have to drink a cup of coffee to wake up again. I really wish I didn't get so sleepy in the middle of the day.

5:43AM PDT on Sep 7, 2014

Nothing better than a nap. When I had a 9-5 job, afternoon coffee break was nap-time. 15 min=perfect.

2:11AM PDT on Sep 7, 2014

I love being able to take a nap

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Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

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Mmmm looks delicious. I'd love to try some of these. Mayhaps I shall!

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