Four tips to nap like a pro

Reading time: 2 minutes

If you're feeling exhausted and irritable towards the middle of the day, a short nap may be exactly what you need.

In fact, taking a few naps each week may even be good for your long-term health.

Scientists have demonstrated that getting about 20 to 30 minutes of sleep can put you in a better mood and improve your memory. They determined that napping for this short amount of time will also improve symptoms of fatigue such as irritability, low motivation, and sleepiness. In a 2016 study, researchers observed the effects of napping on study participants. Those who napped for short periods exhibited improved mood and cognitive performance.

A short nap can also be a healthy alternative to drinking more coffee.

But be careful; taking a nap for too long or too late in the afternoon could make it harder for you to get high-quality sleep at night. A nap should not replace the recommended seven to eight hours of sleep each night. If you aren't getting enough high-quality sleep at night and feel the need to nap too often, you may also have an underlying health issue and you should talk with your doctor about your sleeping habits.

Check out our 4 tips on how to nap like a pro:

4 Tips To Nap Like A Pro

• The perfect time for a nap is between 1pm and 3pm, that's when we hit that natural lull in our body clock (circadian rhythm). If you wake up at 7am, a natural nap time would be around 2:30pm.

• Aim for around 20 to 30 minutes of napping to improve focus, mood and concentration, but avoid sinking into a deep sleep and waking up groggy. Make sure you set an alarm clock to wake you up.

• After you've set your alarm clock, put your phone away for a short digital detox.

• Find somewhere dark and quiet; close the curtains or invest in noise-cancelling headphones and a good quality eye mask.