How to Nap Like a Pro
Napping can help refresh and refocus the mind, leading to increased productivity and awareness. Whether you're at school, at home, or at work, learning how to snatch a quick nap is an essential skill. Here is a step by step guide to help you become an effective & a pro napper.
Nap in the early afternoon
The best time for a nap is between 12pm and 3pm, at which point your melatonin levels are highest and your energy level tends to be lowest. If you struggle with after-lunch drowsiness, grabbing a few minutes of nap can make you more productive and awake in the long-run, as opposed to gulping down an energy drink and trying to press on.
Choose one of the timings which are mentioned below to have an effective nap.
If you need a serious nap because you slept poorly the previous night, then the LAZY MAN"S NAP is good for you. Sleeping for 60 minutes can make you feel groggy for the rest of the day, whereas 90 minutes--a full sleep cycle--can leave you feeling refreshed.
Try and avoid naps after 4pm, especially if you struggle with insomnia. Sleeping too late in the day can make it harder to get to sleep at night, when you want to go to sleep.
Set an alarm
The idea of nodding off for too long can keep some people from actually falling asleep. Take the stress off and set an alarm, even if it's only 5 minutes from now, to wake you back up and get you back to whatever you've got to do. You can rest easy knowing you're not going to wake up when it's dark outside.
Find a clean, quiet place
A place where passersby and phones won’t disturb you. Try to darken your nap zone, or wear an eye shade. Darkness stimulates melatonin, the sleep- inducing hormone.
Remember that body temperature drops when you fall asleep. Raise the room temperature or use a blanket.
If in any case, you cant take a nap, here is a list of other great alternatives which are also being proved highly effective.
Meditate.
Instead of napping, try giving your brain and body a rest without falling asleep. Create a quiet environment, sit on the floor, and center yourself with deep breathing. Instead of trying to sleep, try and clear your mind. Focus on watching your thoughts drift through, passing into and out of your mind. Set an alarm like you would for a nap, and reenter the work world rejuvenated and awake without actually sleeping.
Go for a walk after lunch.
If your energy levels tend to dip after lunch, you're not alone. Instead of trying to sleep, some people find it more effective to get some light exercise to refresh yourself. Instead of napping, pop outside the office for a quick walk around the neighborhood, or even just jog around the building really quickly to get your blood pumping. Getting out in the sun can reawaken you and give you a much needed jolt of energy.
Treadmill desks are increasingly common at some workplaces. If you've got a treadmill at home, set yourself up to walk and work.
Play a quick game.
The middle of the work day might not be the best time for a whole campaign on Skyrim, but Luminosity offers brain-training exercises that some people find rejuvenating, providing a much-needed break and a good mind-jolt that can help you get through the rest of the day without sleeping. Likewise, crossword puzzles and Sudoku are time-tested brain teasers that some people need to shake up the routine monotony and wake back up.
Avoid more eating and caffeine.
Trying to combat tiredness with empty calories and more coffee in the late afternoon can have the opposite effect, slowing you down and making you groggier. Despite the claims of energy drink companies as being the cure for your post-lunch dip, taking a quick nap is more effective than filling your body with empty calories. Try and avoid eating more if you're not hungry, and consuming more caffeine.
Napping can help refresh and refocus the mind, leading to increased productivity and awareness. Whether you're at school, at home, or at work, learning how to snatch a quick nap is an essential skill. Here is a step by step guide to help you become an effective & a pro napper.
Nap in the early afternoon
The best time for a nap is between 12pm and 3pm, at which point your melatonin levels are highest and your energy level tends to be lowest. If you struggle with after-lunch drowsiness, grabbing a few minutes of nap can make you more productive and awake in the long-run, as opposed to gulping down an energy drink and trying to press on.
Choose one of the timings which are mentioned below to have an effective nap.
- THE MICRO-NAP: two to five minutes Shown to be surprisingly effective at shedding sleepiness.
- THE MINI-NAP: five to 20 minutes Increases alertness, stamina, motor learning, and motor performance.
- THE ORIGINAL POWER NAP: 20 minutes Includes the benefits of the micro and the mini, but additionally improves muscle memory and clears the brain of useless built-up information, which helps with long-term memory (remembering facts, events, and names).
- THE LAZY MAN’S NAP: 50 to 90 minutes Includes slow-wave plus REM sleep; good for improving perceptual processing; also when the system is flooded with human growth hormone, great for repairing bones and muscles.
If you need a serious nap because you slept poorly the previous night, then the LAZY MAN"S NAP is good for you. Sleeping for 60 minutes can make you feel groggy for the rest of the day, whereas 90 minutes--a full sleep cycle--can leave you feeling refreshed.
Try and avoid naps after 4pm, especially if you struggle with insomnia. Sleeping too late in the day can make it harder to get to sleep at night, when you want to go to sleep.
Set an alarm
The idea of nodding off for too long can keep some people from actually falling asleep. Take the stress off and set an alarm, even if it's only 5 minutes from now, to wake you back up and get you back to whatever you've got to do. You can rest easy knowing you're not going to wake up when it's dark outside.
Find a clean, quiet place
A place where passersby and phones won’t disturb you. Try to darken your nap zone, or wear an eye shade. Darkness stimulates melatonin, the sleep- inducing hormone.
Remember that body temperature drops when you fall asleep. Raise the room temperature or use a blanket.
If in any case, you cant take a nap, here is a list of other great alternatives which are also being proved highly effective.
Meditate.
Instead of napping, try giving your brain and body a rest without falling asleep. Create a quiet environment, sit on the floor, and center yourself with deep breathing. Instead of trying to sleep, try and clear your mind. Focus on watching your thoughts drift through, passing into and out of your mind. Set an alarm like you would for a nap, and reenter the work world rejuvenated and awake without actually sleeping.
Go for a walk after lunch.
If your energy levels tend to dip after lunch, you're not alone. Instead of trying to sleep, some people find it more effective to get some light exercise to refresh yourself. Instead of napping, pop outside the office for a quick walk around the neighborhood, or even just jog around the building really quickly to get your blood pumping. Getting out in the sun can reawaken you and give you a much needed jolt of energy.
Treadmill desks are increasingly common at some workplaces. If you've got a treadmill at home, set yourself up to walk and work.
Play a quick game.
The middle of the work day might not be the best time for a whole campaign on Skyrim, but Luminosity offers brain-training exercises that some people find rejuvenating, providing a much-needed break and a good mind-jolt that can help you get through the rest of the day without sleeping. Likewise, crossword puzzles and Sudoku are time-tested brain teasers that some people need to shake up the routine monotony and wake back up.
Avoid more eating and caffeine.
Trying to combat tiredness with empty calories and more coffee in the late afternoon can have the opposite effect, slowing you down and making you groggier. Despite the claims of energy drink companies as being the cure for your post-lunch dip, taking a quick nap is more effective than filling your body with empty calories. Try and avoid eating more if you're not hungry, and consuming more caffeine.