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Our clocks moved forward for daylight savings time yesterday, but luckily today national nap day — so you can make up for lost time.
But it’s important to know that there’s a right way and a wrong way to nap, especially if you’re trying not to mess up your sleep schedule.
Most adults in the United States take an average nap of about an hour. SleepFoundation.orgIt’s simply too long, says Shelby Harris, a licensed clinical psychologist who specializes in behavioral sleep medicine. Harris is also director of Sleep Health. Sleepopolis.
“A one-hour nap puts you into a deeper phase of sleep, which can leave you feeling groggy when you wake up,” Harris tells CNBC Make It.
So exactly how long should a nap be? If you want to feel more energized after a nap, the sweet spot is 20 to 30 minutes, says Harris.
We recommend setting a timer for 30 minutes just before a nap. This will help you fall asleep in 5-10 minutes and rest in about 20 minutes.
She adds that considering the time of day is very important to ensure that your sleep isn’t impacted late at night. “I want to do at least eight or nine hours before I go to bed at night,” says Harris.
Taking a short nap, especially in the afternoon, is beneficial to you.
In fact, power naps can:
- increase energy levels
- make me feel better
- Increase productivity and focus
Note that a nap should not replace a night’s sleep.
“This is a great benefit and helps you sleep better,” says Harris. “[But] You won’t get the same benefits from the same kind of sleep stages as sleeping at bedtime.
For insomnia, Harris recommends napping on a comfortable surface, such as a couch, rather than your bed, so you don’t disturb your sleep later. If she’s not an insomniac, she adds, it’s perfectly fine to take a nap in bed.
Additionally, if naps seem to interfere with your sleep time at night, consider removing naps from your daily routine.
“A nap, if used properly, [should be] It’s like a cup of coffee,” Harris says.
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