If you consider yourself a napper, new research might just change the way you approach your midday snooze.
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A recent survey of 2,000 Americans has revealed the precise moment for the "perfect" nap. Forget about taking a nodding off whenever you feel like it -- the survey shows "nap-o'clock" is officially at 1:42 p.m.
Conducted by Talker Research on behalf of Avocado Green Mattress, the survey suggests that 1:42 p.m. is the sweet spot just before your afternoon energy slump hits its peak.
Respondents agree the ideal snooze should last exactly 51 minutes, ending at 2:33 p.m. for maximum rest. Researchers say the 51-minute mark is just enough to recharge without diving too deep into sleep, which could leave you groggy.
But beware -- there's a danger zone. If your nap stretches past 1 hour and 26 minutes, you risk slipping into a deeper sleep cycle that's more disruptive than refreshing.
Dr. Nick Bach, a psychologist who specializes in sleep, recommends keeping naps brief: 20 to 30 minutes max. Anything longer can leave you feeling sluggish.
"I always tell people that if they nap too long, they risk entering deep sleep, which makes waking up harder. A quick 20-minute nap is perfect for a recharge without the dreaded sleep inertia," Dr. Bach said in a statement.
While you might not be able to hit the 1:42 p.m. sweet spot, Dr. Bach says napping anytime in the early afternoon will avoid interfering with your nighttime rest.
"I think one of the biggest mistakes people make is napping too late," he said. "If you nap in the late afternoon or evening, it can mess with your nighttime sleep. Ideally, napping before 3 p.m. keeps your sleep schedule on track."
"I always recommend napping in a quiet, dark and cool space," Dr. Bach added. "If total silence isn't an option, using white noise or soft music can help. Napping on the couch can work, but a bed with good support is usually better."
Napping Tips from Dr. Bach -- What to Do:
• Keep it short (20-30 minutes max)
• Nap earlier in the day
• Create a comfortable, distraction-free environment
• Listen to your body
What Not to Do:
• Don't nap too long (90 minutes or more can disrupt your sleep cycle)
• Don't nap too late (it can cause insomnia)
• Avoid napping in noisy or bright rooms (your brain needs total relaxation)
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