Martin Seeley, Senior Sleep Expert at MattressNextDay, shares his advice on how to take the perfect nap:
“If you find yourself needing a nap every day or constantly feeling exhausted, it’s worth investigating the cause. It could mean you’re not getting enough quality sleep at night, or it may signal underlying health issues.
“For occasional daytime tiredness, the ideal solution is a twenty-minute nap. Any longer—especially over thirty minutes—can push your body into a deep sleep cycle, leaving you groggy when you wake and disrupting your rhythm.
“To protect your circadian rhythm, let natural light into the room while you nap. Sunlight helps prevent your brain from thinking it’s nighttime and avoids pushing you into deep sleep. Napping on a sofa or in a living room rather than a bed is another smart tip; your brain is less likely to associate these spaces with prolonged sleep, reducing grogginess.
“Avoid napping within eight hours of your usual bedtime, as this can interfere with nighttime sleep. Frequent late naps may eventually lead to hypersomnia.
“The best time to nap is during the ‘afternoon slump,’ usually just after lunch. For those working from home, a lunchtime nap can improve cognitive function, focus, and overall workplace performance.
“Resist the temptation to nap immediately after getting home from work. Instead, focus on enhancing your nightly sleep routine. Investing in comfortable bedding and maintaining a consistent bedtime will help you feel more energised in the long term.”
