The perfect afternoon nap: how long is healthy?

There are actually different types of naps that differ in duration. To determine which rest period is best for you, let’s take a closer look at the sleep cycle:

A sleep cycle lasts about 90 to 110 minutes. During the night, this cycle repeats around five to six times, depending on sleep duration. The falling-asleep stage is the shortest stage in the sleep cycle. During this time, we still perceive a great deal, but we are slowly drifting off. The second stage is the light-sleep stage – here, too, we still wake up easily from sleep.

After about an hour, we enter the deep-sleep stage. This stage is crucial for feeling refreshed. The REM stage occurs in the last 25 to 30 minutes of a sleep cycle. During this time, we dream very intensely and our stress levels slowly increase until we wake up again. A new cycle begins.

On a short lunch break, there’s often not enough time to close your eyes for more than 20 to 30 minutes – perfect for a power nap! In fact, this short midday nap is also recommended by experts as a way to recharge our batteries in the least possible time.

The advantage: because of the short sleep duration, you won’t slip into a deep sleep. You can get back on your feet more easily and resume work faster. Many people feel more restored after such a short rest than after a longer midday nap.

Even for people who have trouble falling asleep in the evening, a power nap is more suitable than longer naps. If you often get too little sleep at night, the short naps cannot replace or compensate for night-time sleep in the long term. Good sleep hygiene will help you to sleep better or for longer at night.

Very few people can get away with napping for 30 to 60 minutes, because during this period, we slowly enter the deep-sleep stage. During this stage, the muscles are completely relaxed, the pulse and heart rate are lowered, and the regeneration and metabolic processes are in full swing.

Those woken up during the deep-sleep stage usually need considerably longer to be able to function again. Many people initially feel confused, exhausted or irritable. If you need to catch up on a night’s sleep during the day, it’s better to set your alarm to wake you after an entire sleep cycle.

If you have not slept enough at night and have enough time during the day for a long midday nap, it’s best to sleep for 90 minutes instead of 60 minutes. After about 90 to 110 minutes, you’ll have completed a full sleep cycle and will wake up on your own or return to the light-sleep stage, and be woken up by your alarm without any major problems.

Few people have the opportunity for an extended siesta. A long midday nap can also cause your sleep pressure to be too low in the evening, making you stay awake longer. To avoid disturbing your sleep rhythm, you should always take your midday nap before 3 pm and, if possible, only nap for 15 to 30 minutes.

Do you get enough sleep at night and a midday nap often just makes you feel more tired? Then here are three alternatives to boost your energy for the rest of the day.

If you sit in a stuffy office all morning, you’re best off spending your lunch break out in the fresh air. Oxygen, exercise and daylight stimulate the senses and make many people feel more refreshed than a midday nap would.

Sedentary activities are not only tiring, but also bad for our joints. Instead of a midday nap, you could stimulate your cardiovascular system and get your blood and brain cells pumping.

Walking and exercising instead of relaxation and sleep? If you are both mentally and physically exhausted at lunchtime, you need to rest. Instead of a power nap, why not sit down with a coffee on the sofa or balcony and let your mind wander? Meditating is also a wonderful alternative to a midday nap, restoring your focus as you head into the afternoon.

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