While many of us can agree that we love naps, they can be a polarizing topic. Some people swear by naps while others say they aren’t good at taking them. There are benefits of naps, including improved mood. Research has also shown that taking frequent naps can be beneficial to your heart health. However, if you are taking too many naps, it can be a sign of not getting adequate night sleep. Different lengths of naps have different benefits.

What can we learn about different styles of naps? Naps can range from 5-90  minutes and can reap different benefits depending on what you are looking for. Let’s take a closer look at the types of naps and their benefits on our mind & body.

5-10 minutes - Mind Break

Closing your eyes for a few minutes during the day can give you the refresh you  need to maintain productivity during the day. It’s about taking a break from screens so that you can rejuvenate and approach your to-do list with fresh eyes and a relaxed mind. 

10-30 minutes - Power Nap

A short quick power nap brings the best of both worlds with a limited time commitment while increasing your performance levels and alertness. NASA suggests that 26 minutes is the ideal amount of time for a power nap, because your energy levels are able to restore without creating grogginess that may happen if you are asleep for longer than 30 minutes.

45-60 minutes - Long Nap

Longer naps have more beneficial effects on our mind and body, however they can sometimes lead to grogginess. If you are taking a longer nap, it’s important to give yourself enough time after waking up to get yourself together. This is not the nap you want to take before a big presentation or appointment, but rather when you have a few extra minutes in your day to recuperate .

90 minutes - Full Sleep

Taking a 90 minute nap means every sleep stage, including lighter, slow wave, and REM sleep. This kind of nap is going to boost creativity and also improve your memory. Although it may be difficult to fit into your schedule, this nap is going to have major benefits vs its shorter counterparts. Plus, if you are waking up at the end of a sleep cycle, that means no grogginess!

Happy napping!