Sleep Your Way to Success: Recommended Sleep Time Per Day

Sleep Your Way to Success: The Average Number of Hours of Power Nap Experts Recommend


What is Power Napping ?

It is recommended that one gets enough sleep in order to have a less stressful and more aware day. But it is actually a difficult task to have enough sleep with all the stress and daily routing people go through.

A quick nap throughout the day, or “power nap,” is advised by medical authorities to make up for the lack of necessary sleep so that those with demanding schedules can refresh their bodies and minds.

The National Sleep Foundation suggests a few sleeping hours that can assist people in getting enough sleep.

AGE Recommended Sleep Time per day
Newborns (0-3 months) 14-17 hours
Infants (4-11 months) 12-15 hours
Toddlers (1-2 years) 11-14 hours
Preschoolers (3-5 years) 10-13 hours
School age children (6-13 years) 9-11 hours
Teenagers (14-17 years) 8-10 hours
Younger adults (18-25 years) 7-9 hours
Adults (26-64 years) 7-9 hours
Older adults (65+ years) 7-8 hours

How long should you power nap?

How long should you power nap

To avoid falling into a deep sleep, a power nap should last between 10 and 30 minutes.

If you sleep for longer than is advised, you’ll feel sultry, more exhausted, and irritable.

After processing your food, it is advised to take a short power nap. The power nap period would be between 1:00 and 2:00 pm for someone with a daytime schedule.

sleep cycle- wake, light sleep, deep sleep

The key five stages of the typical complete sleep cycle are:

  • Wake
  • Light sleep
  • Deep sleep
  • Rapid Eye Movement (REM)
  • Repeat

The ability to quickly power nap allows sleepers to benefit from the side effects of the stage of light sleep while also refreshing themselves.

How do you take a power nap?

If you’re thinking of taking a power nap, there are a few things to keep in mind.

Among them are,

  • Never sleep for longer than 30 minutes during a power nap.
  • Set an alarm to liberate you from the stress of having to get up on time.
  • Don’t allow yourself get distracted.
  • If you are not overly exhausted, a power nap is not necessary.
  • Take a power nap in a location where you are somewhat but not excessively comfortable.
  • Avoid attempting a power nap close to bedtime because it will prevent you from falling asleep at night.
  • A satisfying power nap does not require sleep. Regaining energy will help the relaxation.

What are the benefits of power napping?

A power nap is a proven method of relaxing that improves people’s health. Taking this fast energy nap effectively has a lot of benefits.

Let’s look over the top advantages of a power nap.

  • Increases alertness and speed of reaction

It has been demonstrated that taking a quick nap of only 15 minutes will significantly improve your alertness and motor control skills, including your ability to type quickly. This is because a power nap greatly aids in mind refreshment.

  • Improves memory

By re-energizing your body and mind, daytime naps help to improve your memory and recall skills. Another advantage of taking a power nap is that it improves your ability to concentrate and focus on your work.

  • Enhances learning abilities

A person’s ability to learn can be enhanced by taking this quick nap, often known as a power nap. Numerous studies have demonstrated that taking a nap improves your ability to learn new things right away in addition to your focus and memory.

  • A happier mood

One of the most important requirements for enjoying a stress-free day despite a busy schedule is to be in a good mood. You can more effectively recover your mood by taking a nap during the day.

Power naps are necessary for a healthy mind and body, but occasionally they can lead to moodiness, irritability, and difficulty falling asleep at night. Therefore, it is ideal to keep your power nap under 30 minutes in order to avoid falling asleep deeply.

Most people hold the false belief that only infants and the elderly should take power naps. Other people who sleep throughout the day are treated unfairly and carelessly. This is untrue in every way. It is preferable to take a quick nap during the day to boost your health if you are not getting the appropriate amount of sleep every night for your age.

You should therefore take a quick power nap in the middle of the day whenever you feel like it, without worrying about being mistreated or made fun of.

By downloading The Mind Relaxing Wave app from Google Play, you may guide your power nap and help others understand that your body’s and brain’s health should come first.

We’re wishing you luck!!!