How long should you nap to catch up on sleep

So, yes, sleeping in on a saturday a.m.But naps between 20 and 90 minutes (or your own personal sweet spot) can leave you more groggy than when you started.Two days of sleep recovery allowed for improvement to some, but not all, of those measurements:And the same is true for weekend naps:Shorter naps can also help to prevent you from having trouble falling asleep that evening.

The longer you nap, the more likely you are to feel groggy afterward.Also, the earlier you can nap, the better.Take naps in the early afternoon.After 6 nights of sleep restriction, volunteers' daytime sleepiness increased significantly.It protects your heart and helps keep your blood pressure low, your appetite normal, and your blood glucose levels in the normal.

A power nap of 10 to 20 minutes can boost your energy and alertness without the feeling of sleep inertia when you wake up, says mcginn.A study published in april 2016 found that naps lasting more than 60 minutes a day increased the risk of type 2 diabetes by 50 percent.When you no longer have sleep debt and wake up feeling refreshed, you are less likely to feel the need to hit snooze.Sleeping in on the weekends 8 to catch up on sleep is another common approach.Naps that are 20 minutes or less tend to keep you in this stage, which makes it much easier to wake up without feeling groggy.