You’re napping all wrong – how to nail the perfect doze and beat grogginess


IT’S 3pm and you’re flagging. So much so that your eyelids feel increasingly heavy as you try your hardest to keep your eyes open and focus on work and grogginess.

But, it feels impossible to stay awake. A quick doze could sort you out though… 

Thought naps were a no-go? Think again!

A nap can help you with energy and productivity, plus, it doesn’t have to disrupt your main sleep at night. 

Dr Tim Bond is a chemist and natural health expert at Dragonfly CBD. He says there’s a lot of debate about the value or otherwise of napping. 

“In my view, in young, healthy people a nap is no bad thing, especially if it’s done correctly.

“As long as you don’t do it as a substitute for a good night’s sleep, it can help your mental and physical wellbeing.”

Here’s how to nail your nap…

Apart from giving your tired mind and body a quick hit of relief, Dr Bond says: “A short nap will improve your focus, alertness, concentration, mood, productivity and creativity. 

“A nap can improve activity in the brain’s right hemisphere, the area of the brain that governs creativity and insight.”

He adds that naps can also embed newly learned grogginess information in the brain and improve memory recall. 

Plus, if you’re hoping to swot up on your French, a quick snooze could help.

“A nap has been shown to consolidate learning, including language learning, which appears to be linked with restoration of hippocampal activity in the brain. 

“In people who have a nap, concentration is as high as it is in the morning, while people who don’t nap experience a decline. 

“A nap can also boost mood, reduce stress and strengthen the immune system in people who are sleep deprived.”

There’s a fine line when it comes to napping.

“A nap of less than 20 minutes will wake you before you enter deep slow wave sleep, will avoid post sleep grogginess and mental sluggishness and should energise you and keep you alert for the next few hours,” explains Dr Bond.

However, he explains that a nap of 90 minutes will take you through a complete sleep cycle from light sleep to deep sleep and rapid eye movement (REM) sleep and back to light sleep again. 

“This will also energise you for the rest of the day. 

“However, most of us don’t have the time for a 90 minute day time sleep and if you sleep that much during the day, it can be a sign that you are sleep deprived at night. 

“Napping is detrimental if it interferes with nightly sleep and/or it interferes with your ability to stick to a consistent night time sleep routine.”

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