Research shows that afternoon naps — when timed correctly — do not negatively impact nighttime sleep. In multiple studies, people who took afternoon naps obtained as much or more sleep in a 24-hour period than those who didn’t nap.
In most cases, the benefits of afternoon naps far outweigh (超过) any of the disadvantages. However, if you nap too late in the afternoon, or for too long, you may experience difficulties falling and staying asleep during the night. This can occur because daytime napping reduces your sleep drive, your body’s need for sleep. Because of this, most experts recommend avoiding naps after 3 p.m. to limit disruptions to your sleep schedule.
For people who maintain a traditional sleep-wake schedule, napping in the early afternoon (between 1 p.m. and 3 p.m.) is likely optimal. Many people naturally experience a period of decreased energy and alertness in the early afternoon, known as the “post-lunch dip” or “afternoon slump”. Napping during this time has been found to boost energy levels, increase alertness, improve mood, enhance memory and cognitive ability, and improve physical ability. In general, experts recommend limiting your nap to at least 8 hours before bedtime to avoid nighttime sleep problems.
For most people, napping for 30 minutes or less will have the most beneficial effect.Shoter naps allow the body to get some light sleep without entering deep sleep. If you wake up during deep sleep, you may find yourself to be even groggier (昏昏沉沉的) than you were before the nap. In some cases, napping for 90 minutes can also provide substantial benefits. Napping for this length allows your body to cycle through the stages of sleep and avoids disrupting deep sleep.
If you find yourself frequently napping during the day, you may not be getting the recommended amount of sleep you need each night. If you still need naps despite getting enough sleep, talk to your doctor to assess your sleep quality and rule out any potential sleep disorders.
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