How To Take the Perfect Nap

Getting back to work after the holidays can be challenging and cause you to drag a bit more than usual. Especially when it comes to that dreaded after lunch haze that can slow you down. The solution: taking the perfect mid-day snooze. Naps have been known to counter the effects of sleep deprivation and enhance your productivity and energy levels. Before you grab your pillow and head under your desk, find the best ways to utilize your nap times.

Short naps should generally last around 25-30 minutes. This amount of time allows your body to rest, but does not put you at risk of going into a deep sleep and waking up feeling even more tired. 30 minute naps are helpful for people who did not get enough sleep the night before, and find themselves tired throughout the day.


However, be cautious and do not sleep longer than the 30 minutes. If you do, your body will enter into a stage of sleep that is very difficult to get out of.

If you have caffeine on hand, you can also try a caffeine nap. Quickly drink a cup of coffee, and then take a 20 minute nap directly afterwards. The caffeine will kick in right after you wake up, helping you feel extra energized. You’ll be focused for the next few hours following.


If you have time for a longer nap, and are feeling particularly tired, a 90 minute nap is suggested. This specific amount of time will allow for your body to enter into REM sleep. REM sleep can make up for lost sleep time, and has been suggested to enhance creativity.

A 90 minute nap is the average person’s sleep cycle, so you’ll either want to take a 25-30 minute nap, or a 90 minute one.

If you do choose to take an afternoon snooze, be sure to avoid napping after 4 p.m. Taking a short nap in between noon and 4 p.m. can effectively give your energy levels a boost. This time also matches the point in which your body’s circulation cycle is low. However, napping after 4 p.m. could affect your sleep schedule for the coming night and lead to insomnia.

If you don’t have larger amount of time, and you find yourself dragging in the office, take a five to 10-minute power nap. Although they are short they are still extremely beneficial, especially if you are feeling sleep deprived. Taking a 10 minute snooze can enhance your alertness.

If you are lagging but not a fan of naps, or unable to do so, try talking a walk outside the office after lunch. Walking in the sunshine for 15 minutes instead of lying down can be a more effective energy-booster. When your body is tired the solution could be sunlight. It will halt the production of melatonin in your brain causing you to feel less sleepy.


Neighbors Emergency Center supports your start to a healthier lifestyle. NEC is beginning the New Year with two new center openings in Harlingen, Texas and Amarillo, Texas. Check in on our Facebook page to stay updated about the new center openings. With a 24 Hour Emergency Rooms throughout the Houston metro area, we can treat you quickly and effectively so you can get back to doing what you love.

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