The Most Healthy Duration of Afternoon Sleep for the Body, Not More Than One Hour!

JAKARTA - Afternoon naps are often a quick solution to restore energy, especially in the midst of busy activities. However, not all nap durations provide the same benefits. So, how long is the recommended nap duration?

Taking a nap for too long can actually interfere with the quality of night sleep. Experts suggest that the ideal duration of a nap ranges from 20 to 30 minutes so that the body remains fresh without disturbing the sleep rhythm.

According to a report published in Hindustan Times, a neurologist at Kauvery Hospital, Chennai, Chakkera Priyanka explained that taking a nap does have benefits, but it needs to be done wisely.

"A short nap, about 20-30 minutes, can help improve focus, alertness, cognitive ability, and mood," he explained.

However, he reminded that sleeping too long or done close to the afternoon can have a negative impact on evening sleep patterns. This can cause a person to have trouble falling asleep or even trigger sleep disorders such as insomnia.

Priyanka added that sleep disorders at night often start with irregular daytime sleeping habits. When the body does not get enough quality sleep at night, a person tends to rely on naps as a substitute, which in turn worsens the overall sleep cycle.

"If excessive drowsiness continues to occur during the day, it can be a sign of problems such as chronic sleep deprivation or even sleep apnea," he said.

To prevent this, he suggests that naps be taken before 3 p.m. and remain short in duration. In addition, maintaining a consistent sleep and wake-up schedule is also important to keep the body's circadian rhythm stable.

Not less important, creating a bedtime routine also needs to be considered, such as reducing exposure to gadget screens and ensuring that the night's sleep is sufficient, namely around 7 to 9 hours every day.

With the right pattern, a nap is not just a short rest, but can also be the key to maintaining productivity without sacrificing the quality of sleep at night.