Do you ever feel like you need a nap during the day but then feel worse than you did beforehand? This has happened to me a lot. Sometimes on a weekend I can spend all morning running around, and then feel in need of a short nap just so I can rest for a little while before the afternoon; but then when I wake up I feel even more tired and grumpy for the rest of the day.
Studies have shown that a 10-20 minute nap is ideal for a boost in energy and alertness; and that this length makes it easier for you hit the ground running after waking up, because you are limited to the lighter stages of sleep, meaning you won’t drift into a deep sleep, finding it harder to get up and be active afterwards.
When you have a 30 minute nap, it can cause a groggy, hangover like feeling that can last for 30 minutes after waking up, before you can see the benefit of the nap.
A 60 minute nap, is very beneficial as it improves the memory of facts and names. Even though you will be in a deep sleep, you will feel the effects 30 minutes after waking up, with grogginess in between.
If you need a longer nap, for 90 minutes then this a full cycle of sleep. This means that the deeper and lighter stages including rapid eye movement, are typically likened to the dreaming stage. This means procedural and emotional memory and creativity is improved. Due to the length of the nap, it tends to be easier to wake up afterwards, and would not normally lead to a groggy feeling after waking.
So I would suggest when next taking a nap, have a look at these time lengths. Sometimes a simple nap won’t always benefit you.