Self Care September Day Six: Napping Essentials.
Naps are an amazing thing. I remember when I never wanted to take one as a child and NOW adulting.. yes pleas, all the naps. Not all naps, however, are created equal or even beneficial. Here are ways to optimize your nap and ensure you wake up rested and refreshed.
Here are the napping essentials to follow:
It’s a DON’T, if you’re sleep deprived.
Naps should only supplement regular nighttime sleep.If you suffer from clinically diagnosed insomnia, naps could make it even harder to fall asleep at night. The first thing to focus on before naps if you are sleep deprived is improving the quality of nighttime sleep. Check those tips out here.
Time is of the essence.
Short naps should last around 25-30 minutes, this amount of time allows you to rest without the risk of entering into deep sleep and waking up feeling even more tired. Set an alarm and go for it but don’t hit the snooze. If you are napping and waking up feeling worse then you are napping too long.
If you do need to go big… If you’re feeling particularly tired and have time, shoot for 90 minutes. This allows you to break into a REM sleep cycle which can actually help make up for lost sleep.
Remember.. time is of the essence. 25-30 minutes or 90 minutes. Anywhere in between will leave you feeling worse.
Try A Caffeine Nap.
I have never been able to accomplish this BUT I know a friend that will do this and highly recommends it. This means.. in a little bit of haste, drink a cup of coffee and take 20 minute nap. No lie. Sounds really backwards but I have talked to people that claim feeling extra energized afterwards. The science is that the peak action of coffee kicks in right around the 20-25 minute mark, which is the time you are waking up so you’re more likely to feel mentally sharper and refreshed.
Sometimes it’s not a nap you need.. Take a walk.
Often taking a walk outside in the sunshine for 15 minutes instead of lying down may be a more effective energy-booster especially if you’re tired because of stress, hectic schedule, or just being too sedentary and spending not enough time outdoors.
Take 10.. sometimes that’s all you need.
Even if you don’t fall completely asleep, a five or 10 minute power nap can still be beneficial if you’re feeling sleep-deprived. Just 10 minutes can result in greater feelings of alertness after a night of restricted sleep.
