Four Golden Rules for Maximizing Your Nap Time!
In this modern world where our day is filled with hectic schedules of work and personal appointments, getting enough, restful sleep seems like a privilege now. We find ourselves only sleeping for 2-5 hours before we’re up and about to run our daily errands. That’s why as much as possible, we try to compensate for our lack of sleep by taking short naps throughout the day whenever we have free time.
Taking a nap can help us reduce the drowsiness we feel and it can also revitalize our energy to get through the day and increase our productivity. However, most of us struggle with finding the right timing to take a nap. Having a shorter nap leads to having problems taking naps or sleeping later on. While taking a long nap leads into a deep sleep and you’ll feel sluggish and tired instead of being energized. How can you maximize your nap time? Here are the golden rules you can apply to make the best of your nap time according to experts.
Aim for 15-90 minutes of nap time, at most.
The ideal duration of taking a nap according to Philip Gehrman, Ph.D., of the University of Pennsylvania is between 15-30 minutes since it can help spike your alertness and energy. Meanwhile, Sara Mednick, Ph.D. at the University of California at Irvine claimed you can nap for a longer period (up to 90 minutes) if you’re mentally blocked. She said that a longer hibernation could help you decompress your mental block to get your creative juices flowing.
During this time, your body and mind enter the lightest to the deepest stages of sleep cycle without taking into a full, deep sleep. So by the time you wake up, you’ll feel refreshed, energized, and your creativity is at its peak.
The experts recommend you to set up an alarm so that you won’t get disturbed during your nap time. And when the alarm rings, be mindful not to hit the snooze button and get up immediately. It’s also recommended that you make a decision for the first 20 minutes after you woke up. This will help your body and mind perk up and get past the post-nap fuzziness.
Skip your Pre-nap Workout.
Most people assume that hitting the gym before taking a nap will help them nap easier. After all, your body is exhausted so you should be able to sleep right away, right? That’s where you’re wrong. If anything, exercise will stimulate your brain, making sleep or taking a nap more difficult for you.
If possible try to skip your workout before taking a nap. If it doesn’t suit your schedule and you really don’t want to skip your workout, then exercise at least 2 hours before you take a nap. The time interval will help normalize your elevated heart rate and drop your body temperature to the normal levels. This time, you can take a nap easier.
Establish a Consistent Nap Schedule.
Gehrman also recommends you take a nap around the same time every day and stick to the schedule for at least 1-2 weeks. This is to train your body to take a nap and learn when to power down. The moment your body gets accustomed to the schedule, it’ll be easier for you to sleep faster.
While most people tend to nap sometime after lunch, Gehrman said you can take a nap and curl up the moment you feel the tiredness symptoms such as yawning, your head and eyes threatening to drop and close, or if you feel foggy.
Make Your Nap Place Comfortable As Possible.
In order to induce nap, you need to stimulate your external environment too. You can only do that if you’re napping or lying in a comfortable place. That’s why it’s recommended you take a nap at a sofa where your body can lie down properly.
Add cushions or pillows if you must. Sleeping at a desk may help you, but you might end up tossing and turning because your body is tense and you’re uncomfortable, making your nap difficult.
More in Mind & Mental
The Importance of Mental Toughness and How to Discipline Your Mind to Gain Consistency with Your Workout
Mental toughness plays as much a role in your road to fitness as physical grit does. However, many people tend to...September 19, 2018
Top Four Spiritual Lessons You Can Learn From Your Perfectionism
Most people frown when we hear the term perfection. Either you have a friend who’s a perfectionist or you yourself are...September 18, 2018
Achieve These Financial Goals to Retire Early!
Every worker looks forward to the day they retire. We look forward to the day we no longer have to work...September 18, 2018
Want to Avoid Alzheimer’s and Dementia in the Future? Employ These Easy Hacks to Your Daily Routine!
It is estimated that by 2050, over 14 million Americans will require full-time assistance due to Alzheimer’s disease. Examining such a...September 18, 2018
Why Are More People Rushing into Engagements, and When is the Right Time to Do So?
In the last couple of months, there have been quite a number of engagement announcements by a series of prominent celebrities....September 18, 2018
All You Need to Know About Vitamin D Deficiency and Food Sources to Meet Daily Recommendation
In this day and age, supplements are all the rave. As more individuals become conscious and enlightened about their bodies, people...September 17, 2018
New Study Suggests Eating Low or High Carb Diet Leads to Death
There’s been endless arguments and conflicting claims and theory when we talk about carbohydrates in the fitness industry. Some health experts...September 17, 2018
The Importance of Career Networking and How it Can Elevate Your Career Path
Getting a headstart in your career is extremely important, especially if you plan to be an influencer in the next couple...September 17, 2018
Does Lemon Water Help in Treating Your Acid Reflux?
Lemon is one of the most famous superfoods in the health industry due to its numerous health benefits. Aside from being...September 17, 2018