'I’m a sleep expert and here’s the perfect nap equation to ensure you get the best rest'
Keira said: “While naps lasting 30-60 minutes might seem tempting because of their short, manageable time frames, these naps usually send you into the third and fourth stages of sleep, which are much deeper.
“Since you experience each stage of sleep and wake up back at stage one, these naps leave you feeling refreshed and more awake, so they don’t cause sleep inertia like an hour-long nap can.”Rather, have a 10-20 minute nap, where you will stay in lighter sleep. “Power naps provide immediate benefits. They boost alertness and performance levels and can decrease any feelings of sleepiness.”Kiera said: “You should avoid taking 90 minute naps within seven hours of your scheduled bedtime to ensure it doesn’t interfere with your nightly sleep.
“If you plan to nap at your office or in your car, an eye mask and earplugs can help you block out outside noise and light.”
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