Remember the days when we were children? We were full of energy, had vivid imaginations, and got designated nap times. I miss those days. Now, a majority of us are always tired, stressed, and seem to be running on empty during the day. A nice, relaxing nap sounds like the perfect solution, right? Unless you're one of those people who lays down to nap and wakes up sweaty and disoriented, having accidentally slept for five hours and now your head hurts and you're even more tired than before. Fortunately, there are ways to avoid those situations and maximize the potential of your napping abilities.
To understand naps, you have to understand sleep. When you sleep, your brain goes through stages of brain wave patterns. There are stages of light sleep, one of deep sleep, and one of Rapid Eye Movement (REM) that is the deepest sleep. When you go down through all the stages and then back up again, that is one sleep cycle. One cycle takes approximately 90 minutes, and it is recommended that when you sleep at night, you sleep for several whole cycles (six hours, seven and a half, nine hours, etc.). When you wake up in the middle of a sleep cycle, you're waking in the deeper stages of sleep making you tired and groggy -- it feels harder to really wake up. This is called sleep inertia, and it is why you sometimes feel more tired after a long nap.
To benefit the most from your nap, you either want to sleep for 10-20 or 90 minutes. After 20 minutes, you'll move into the third stage of sleep whereupon it will be harder to wake up and you won't feel quite as rested. In the first two stages of sleep your heart rate and blood pressure will decrease, and your body will begin to relax, but it will be easy for you to wake up. You might not even feel like you were asleep (you were just resting with your eyes closed, right Dad?), but you'll awake feeling more energized than before. Benefits for a full 90-minute sleep cycle include accessing the deep, healing sleep your body needs to boost immune function and feeling more energized upon awakening.
Here are some helpful tips as you begin your new quest to master the art of the nap.
1. Time it right
Most of us feel tired in the afternoon due to low points in our circadian rhythms, but the best time to nap really depends on when you wake up in the morning. If you wake up earlier, you can nap earlier in the day for the most benefits. Waking up later means you'll feel the slump later. This helpful nap wheel can help you find your peak nap time.
2. Use an alarm
Sometimes you can naturally wake at the end of a sleep cycle or pull yourself up from a 20-minute doze, but why risk it? Setting an alarm will ensure you get the proper amount of sleep and keep you from accidentally napping all day.
3. Have a coffee
Sounds counterproductive right? Well if you opt for a 20-minute nap, having caffeine right before you fall asleep will help you wake up even more energized and refreshed. Caffeine takes about 20 minutes to kick in, meaning that if you drink right before you fall asleep, it will start to work just as you finish your nap.
4. Accessorize
If you want to nap heavy or have problems falling asleep, ear plugs or an eye mask are always good items to have on hand. They will help you fall asleep and stay asleep, so make sure you have that alarm ready!
5. Don't nap after 4 p.m.
And don't nap if you have insomnia. Either way, it will make it even harder for you to fall asleep at night. Of course, if you work the night shift, then you get to be the exception.
Happy napping my friends -- you all deserve some good rest.
