Who doesn’t love a good nap? Everyone benefits from a good nap. A nap that is 20 to 30 mins long known as the power nap, helps replenish your brain and body, making you more productive and focused for the rest of the day without messing up your sleep cycle. Sleep is important for us not only because it keeps us from being cranky; but, it aids in lowering blood pressure, diabetes and obesity. Studies have shown that naps in particular improve memory and learning capabilities. Many organisations have nap rooms as naps can also make us more creative. Here are 5 tips to nap like a pro.
1. Nap In The Noon
Mid-noon or middle of the afternoon is generally the best time to take a nap. This is because post lunch, your body will be in a lull and possible exhaustion from working all morning. The best time to nap is between 1 pm to 3 pm. but make sure to cut off your naps by 3 pm or 4 pm max. If you extend your and beyond 4 pm, it would cause you to have difficulties sleeping in the night.
2. Nap Short
A power nap by definition is 20 to 30 mins long. Sometimes, you can up it to about 45 mins, but anything beyond is pushing it. If you extend beyond 45 mins, a longer nap can make you groggy and feel worse. A power nap is to better your body and brain, this can achieved only by short and crisp naps.
3. Prep Your Nap
A quality or powerful nap requires the right environment. Pick a place where you won’t be distracted and where you can lie down comfortably. This doesn’t mean you need a bed, but an environment that helps you fall asleep is important. Put your head down on a table in a quiet room, cozy up in a chair if you’re at home.
4. White Noise
Many of us have a fan on even during winters before falling asleep. This is called as white noise. White noise necessarily need not be a fan, it can be a soft soothing song or the sound of waves crashing. White noise helps sleep better as it mellows or even blocks out the noise of the outside world. You can choose your own white noise and nap to the sound of it.
5. Make It As Dark As Possible
Studies have found that sleep patterns tend to follow darkness. Our ancestors may not have slept for 8 hours a day, rather they used to take quick naps for shorter blocks of time. But they slept the most in the night, since it’s dark during the nights. So when you’re napping, make your surrounding as dark as possible. In case you can’t find a dark spot, use a sleeping mask to block the sunlight.
Refresh yourself with short power naps but remember not to prolong it. Also, try different nap spots and times in the noon. The benefits of power nap include restoring alertness, enhancing mood and problem solving abilities among the others. Follow these tips and nap like a pro!