How Long to Nap for the Biggest Brain Benefits

fayt · **on:** October 02, 2013, 01:02:15 PM

Taking a nap, we've seen time and again, is like rebooting your brain. But napping may be as much of an art as it is a science. Scientists offer recommendations for planning your perfect nap, including how long to nap and when.P
The sleep experts in the article say a 10-to-20-minute power nap gives you the best "bang for your buck," but depending on what you want the nap to do for you, other durations might be ideal:

For a quick boost of alertness, experts say a 10-to-20-minute power nap is adequate for getting back to work in a pinch.
For cognitive memory processing, however, a 60-minute nap may do more good, Dr. Mednick said. Including slow-wave sleep helps with remembering facts, places and faces. The downside: some grogginess upon waking.
Finally, the 90-minute nap will likely involve a full cycle of sleep, which aids creativity and emotional and procedural memory, such as learning how to ride a bike. Waking up after REM sleep usually means a minimal amount of sleep inertia, Dr. Mednick said.P

In addition to those recommendations, one surprising suggestion is to sit slightly upright during your nap, because it will help you avoid a deep sleep. And if you find yourself dreaming during your power naps, it may be a sign you're sleep deprived. While you're planning your nap, don't forget to time it during the right time of day as well.

My Board · « **on:** October 02, 2013, 01:02:15 PM »

Cathrina · **Reply #1 on:** October 03, 2013, 06:06:00 AM

10 to 20 minutes nap bitin yan sakin lolz..ang nap sakin hours ..salamat po sa info ..

jun_amar · **Reply #2 on:** October 18, 2013, 11:29:26 AM

for the last 3-4 years i always take a nap for 1-2hrs in the afternoon. ngayon na hindi na ako nag nap sa tanghali ai nagak develop na ako ng insomia. T_T

My Board · « **Reply #2 on:** October 18, 2013, 11:29:26 AM »

mikaella101401 · **Reply #3 on:** October 18, 2013, 01:07:05 PM

dahil nag wowork na ako usually ang nap ko after lunch is 20-30 mins..pero sobrang bitin nya..ang sakit sa ulo pag gising..hehehehe

fayt · **Reply #4 on:** October 18, 2013, 01:13:59 PM

Quote from: mikaella101401 on October 18, 2013, 01:07:05 PM

dahil nag wowork na ako usually ang nap ko after lunch is 20-30 mins..pero sobrang bitin nya..ang sakit sa ulo pag gising..hehehehe

yeah.... hirap pag kulang ang tulog sa tanghali.. lalo pa naman syesta ang oras

My Board · « **Reply #4 on:** October 18, 2013, 01:13:59 PM »

crashtest · **Reply #5 on:** February 23, 2014, 10:21:02 AM

ang hirap nga pag kulang sa tulog.

more-sleep/the better.

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tonistork · **Reply #6 on:** February 23, 2014, 11:32:10 AM

Nung tambay pa, sarap mag-nap ng 1-2 hrs after lunch. Ngayong may work na, hirap maghanap time para maka-nap.

Kurimasu · **Reply #7 on:** February 23, 2014, 12:07:52 PM

30 minutes nap nga muna.. Timer starts now.

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crashtest · **Reply #8 on:** February 23, 2014, 09:37:38 PM

siguro at least mga 1 hour para siguradong hindi bitin.

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My Board · « **Reply #8 on:** February 23, 2014, 09:37:38 PM »