This is the exact amount of time you need to nap so that you don’t wake up feeling groggy

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Naps always seem like a good idea at the time until you are left feeling more tired after it than you were when you shut your eyes.

However, we can now reveal the exact amount of nap time you need so that you aren’t left with that all too familiar groggy feeling when you wake up.

So how can you make sure your nap leaves you feeling refreshed and recharged rather than in need of another snooze? A TikTok famous doctor has the answer that you need.

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Dr Karan Raj is clocking up the followers on TikTok with his handy tips and tricks that he’s gathered from everything he’s learnt in his work as a medical doctor.

Dr Raj recommends the "Goldilocks nap", which is a solid 90 minutes, as this is the time it takes to snooze through one full cycle of sleep meaning you’ll be rested and refreshed.

"Nap for 90 minutes. Ninety minutes allows you to cycle through all the sleep stages – that's one cycle of sleep," he explains.

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"Any longer or shorter you risk sleep inertia, that feeling of grogginess."

He explains that if you nap for less than this you’ll probably wake up during the NREM stage of sleep which is why you feel groggy when you wake.

Dr Raj recommends the best time for a daytime snooze is bang in the middle of the day – between 1pm and 4pm.

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This is to avoid lowering your adenosine levels, the sleep molecule that means you feel like snoozing, at the wrong time which could make it hard to sleep when you go to bed at the end of the day.

"The best time to nap is between 1pm and 4pm. Sleeping any later will drop your adenosine levels too low so you won't feel sleepy at night," Dr Raj's clip continues.

"Adenosine is a sleep molecule, when it's high, we feel sleepy, when it's low, we feel alert. Sleeping reduces adenosine levels."

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Well, that’s your lunch break sorted then.

Dr Raj has over 2 million TikTok followers thanks to his handy life hacks and his video on nap science clocked up almost 200k likes from impressed users.

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