The Golden Rule Is to Never Nap for More Than 20 Minutes, Says Expert

Martin Seeley, Senior Sleep Expert at MattressNextDay advises how to get a good sleep tonight as temperatures soar across the UK:

“We all saw Hugh Grant’s mid-match nap during Wimbledon, so is napping in the middle of the day healthy, or can it be a sign off a poor sleep routine?

“If you’re in need of a nap almost every day, or really tired all of the time, you should consider investigating the cause. It could be that you’re not getting enough quality sleep at night, or it could be the sign of underlying health problems.

“If you occasionally feel tired during the daytime, the best way to reset your energy levels is with a twenty-minute nap. Any longer than thirty-minutes will cause your body to enter into a deep sleep cycle, which will make you feel groggy when you wake up and interrupt it.

“Make sure you let some natural light into the room during a nap to prevent compromising your circadian rhythm; it will help to stop your brain from thinking it’s nighttime and attempting to fall into a deep sleep.  Napping on the sofa is another great way to prevent feeling groggy, as your brain shouldn’t associate the sofa or your living room with sleep, so will be less tempted to fall into a deep sleep that will be hard to come out of.

“Napping any less than eight hours before your actual bedtime will disrupt how well you sleep at night, and if done regularly, could eventually lead to hypersomnia.

“The best time to nap is as soon as you feel the ‘afternoon slump’, usually just after lunchtime. Of course, this isn’t always possible if you work during the day, but if you’re lucky enough to work from home, a nap during your lunch break has been proven to increase cognitive functions and workplace performance.

“Don’t be tempted to fall into a pattern of napping when you get home from work, instead, focus on optimising your nightly sleep routine instead, with comfortable bedding, as this will help you feel more energised in the long run.”