How long does it take to fully wake up from a nap?

Typically, sleep inertia disappears after about 30 minutes, according to a 2019 analysis . In fact, it can sometimes disappear within 15 minutes. However, what some scientists call a “full recovery” takes about an hour to achieve — and it can continue to improve over the course of about 2 hours.

Why is it so hard to wake up after a nap?

After about 20 minutes, the sleeping brain may move into what’s called slow-wave sleep, which is the deepest phase of sleep. If you nap too long, you may feel groggy and disoriented upon awakening instead of refreshed because long naps are more likely to contain deep slow-wave sleep.

Is 2 hours of sleep a nap?

A: Naps are OK. But you’ll probably want to nap for less than an hour, and you’ll probably want to nap earlier in the day, like before 2 p.m. or 3 p.m. If you can power-nap for 15 or 20 minutes, so much the better. Napping for an hour or longer increases your risk of falling into the deep stages of sleep.

Is 90 minutes a good nap?

A short nap of 10-20 minutes is precisely enough shut-eye to reap the many restorative benefits of napping. 30 minutes could make you feel too groggy once you’re awake. A 90-minute nap is considered best for a longer option.

How do I not wake up groggy?

Perhaps there’s a better way to banish morning fatigue and get on with your day with the energy you need.

1. Don’t hit snooze — at all.
2. Drink a glass of water first thing.
3. Stretch out your tired body with yoga.
4. Splash your face with water.
5. Eat breakfast to spark your energy.
6. Avoid having sugar until lunch.
7. Drink less coffee.

How long should I nap to feel energized?

According to the National Sleep Foundation, the best nap lengths for adults are 20 or 90 minutes. Here’s why: 10-20 minute naps are also referred to as power naps. These short naps allow you to wake up feeling refreshed, energized, and alert.

Is a 3 hour nap too long for a 1 year old?

Is a 3 hour nap too long? While it can feel strange, waking a baby from a 3-hour nap is definitely okay, and considered best practice. Babies take a while to learn the skill of sleep, much like an older child is going to take a while to learn to read.