Napping 101: The Do’s and Don’ts for Quality Nap Time
We’ve all heard the saying “sleeping like a baby”, which for many of us is a memory of our younger years. The truth is, taking a nap can help you feel happy, relaxed, and full of energy no matter your age. Napping can be a great way to get that much-needed recharge between classes, work meetings, and busy days.
However, it’s important to understand the importance of proper napping technique for maximum benefit. That’s why, we’ve put together our ultimate guide on the Do’s and Don’ts for quality nap time.
So, whether you’re a shift worker, a regular 9-5er, or an aspiring napper, here is the essential information you need for getting the most out of your midday nap.
Nap Duration
Most naps should be relatively short. Anywhere between 10-30 minutes is recommended for your mid-day siesta. Short naps can help reduce fatigue and improve alertness without the side effects of feeling groggy and sleepy in the aftermath. If you find yourself feeling sleepy after your nap, try setting your alarm for the shorter time period.
On the other hand, if you suffer from occasional insomnia, you may find the longer nap more beneficial. Try extending your nap to an hour if this is the case.
Nap Environment
The quality of your nap will greatly depend on the environment you choose. Find a place out of the noise and distraction that signals your body to calm down and relax. Whether you prefer to rest in your bed, the couch, or in a hammock outside, make sure you are in a comfortable spot for optimal relaxation.
The temperature in the room can also be important to your nap. If it is too hot or too cold, you won’t be able relax properly. Choose a temperature that will help you feel comfortable and relaxed.
Also, make sure to turn off any of your electronic devices in your nap area. This ensures minimum distraction for maximum rest.
Nap Frequency
It’s important to remember that everyone’s body is different. Some people find they do well on two naps per day, while others will naturally refrain from napping. Listen to your body and adjust your nap frequency accordingly.
For example, if you are a night owl and typically experience fatigue in the afternoon, then you may find that afternoon napping can be beneficial. Or, you may find a longer rest more appropriate on the weekend.
It is also important to understand that nap frequency should not interfere with natural sleep patterns. If you routinely find yourself unable to fall asleep at night, you should first address the duration and environment of your nap.
Nap Essentials
- Set your alarm for no longer than 30 minutes.
- Choose an environment that is conducive to relaxation.
- Adjust nap frequency to your natural sleep patterns.
- Turn off all electronic devices in your nap area.
- If you are having trouble sleeping at night, consider adjusting the duration and/or environment of your nap.
Conclusion
With the proper knowledge in hand, you’re ready to tackle nap time like an expert. Keep in mind napping is all about trial and error, so you may have to try several different approaches before you find the perfect fit.