Incorporating a nap to your daily routine helps you reenergize for your other half of the day. Although, many people do not believe in napping and find it an activity for the lazy. If you learn its benefits you will try it to figure out how best, it can work out for you. Therefore, depending on your daily work schedule or routine. It is best to find the appropriate time to nap that is not too close to bedtime as it will interfere with your sleep. Therefore, relax and nap either at work or home and you will feel more refreshed when you wake up. Below are tips and tricks on how to take a good nap.
- Have a nap schedule
It is important to have a nap schedule and stick to it. Just as you get a baby to follow through a regular nap schedule. It is also wise to adhere to one if you need to get the benefits from a nap. This is important to synchronize it with your circadian rhythm if you are already following a sleep-wake up routine. Therefore, meshing that extra sleep from the nap is best achieved by the nap schedule and taking a walk outside to enjoy the sun afterward. Create a nap routine and once your body adjusts to it you will be able to sleep off faster when it is nap time.
- Have a pillow at work
Today, many workplaces are encouraging their employees to take naps after recognizing their benefits. Naps help to boost employee performance and productivity. Therefore, if your company allows them, bring a pillow to work. If you have your own office. Lock your door minutes to your nap, set your pillow and wear your mask and sneak in a power nap. Alternatively, if you work from home, sleep on your mattress firm bed for comfort as long as you do not snooze your alarm and oversleep. You must maintain the discipline for naps to avoid affecting the nap schedule.
- Nap at a quiet place
A good nap is in a quiet and dark place. Have you ever tried napping on a train? Although you may catch some sleep it is not as restful as you hoped for. This is due to the noise and lighting in the train or airplane that hinders a good nap. Additionally, the sleep position you are in hinders maximal brain function as some studies found out. Therefore, since it is the same position that most people are at work. It is best to find a place to nap lying down, in a dark quiet room to have a good energy nap.
- Limit the length of your nap
If you are familiar with how the sleep cycle works. It is best to know how to limit different types of power naps. As some find it satisfying to nap for 30 minutes, others find a 90-minute nap more effective and restful. Hence, depending on where you work and the time available to nap. It is easy to limit the time for your nap with ease. For instance, a 10 to 30 minutes’ nap helps improve alertness and performance. While those who nap for an hour will help improve their memory as they trigger rapid eye movement sleep. Finally, those who nap for 90 minutes complete a full sleep cycle and boost their emotional memory and creativity. Anything more than a 90-minute nap is not as beneficial as you enter a new sleep cycle that you will probably interrupt.
- Get some sun after
Once you have had your nap either at home or at the office. Head outside if you still have time or aim to do so. This will help you boost your energy and it is known to give an instant boost. Also, it will help you cope with any dreaded post-nap effects that you don’t need to interfere with your work. Spend time in the sun for it will help reset the biological clock. Especially, if you have not had a nap schedule for some time.
- Align your nap time to your wake-up time
Although people just create nap times as they please or depending on the type of work their normally do or is required of them. To effectively enjoy the benefits of a nap there is the best time to nap between 1 p.m. and 3 p.m. This recommended time to nap is approved by many sleep doctors and therapists as well. However, the specific time depends on the time that you woke up in the morning or the time you slept at night. Therefore, align your timing to know when to nap and in most instances, it is a spacing of 8 hours or more. For instance, if you woke up at 5:00 a.m., it is best to nap at 1 p.m. while if you woke up at 8:00 a.m. trying napping at 2:30 pm and so on. Hence it is best to try to wake up early like a morning person to achieve to nap at the recommended time.
- Check the room temperature
The room you choose to take a nap in, should not be too warm or too cold. This trick is most times overlooked as people do not know the effects it has on the quality of a nap you will get. The temperature should be between 60 and 67 degrees Fahrenheit. This is ideal to take a nap in unless you are facing a season of extreme weather that you need to adjust it lower or higher. The clothes you have on can also affect the temperature of your body making it difficult to sleep.
In summary, it is important to take a nap when possible to boost your energy levels. This will help you during the second half of the day by making you more alert. Everyone should enjoy a nap if not daily but once in a while from children to adults.