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Today’s a perfect day for a nap, don’t you agree? Too busy, you say? Bill Clinton, Ronald Reagan, JFK and John D. Rockefeller were all dedicated nappers \u2013 every day. If these busy, highly accomplished men can make time for a nap, why can\u2019t you?<\/p>\n
You might hang your hat on your ability to function normally on very little sleep but there\u2019s strong research to support the humble nap. One study from California studied the relationship between naps and workers for 25 years. They found 92.5% of workers increased productivity, creativity and problem-solving skills after a short afternoon nap.<\/p>\n
Coffee might be quicker, but napping comes more naturally.<\/p>\n
Our internal clocks are programed to slow down twice in a 24-hour period. We feel naturally sleepy when it\u2019s dark outside but the mid-afternoon slump is natural too. Trouble is, most of us fight the afternoon nap with mega-doses of caffeine rather than surrendering to it, even though 20 minutes of sleep can energize us for the remainder of the day.<\/p>\n
If you\u2019re considering swapping out caffeine for an afternoon quickie, today’s the perfect day to start! Follow these 7 habits for making the most of your naptime. Sweet dreams!<\/p>\n
1.\u00a0\u00a0 \u00a0Give yourself permission. <\/strong>This is the first and most important step in a successful nap<\/a>. Understand that your work will never be done and that a nap will help you be more productive and creative. Allow your mind this time to rest so you can finish your day strong.<\/p>\n 2.\u00a0\u00a0 \u00a0Choose your nap spot. <\/strong>Suss out an over-sized chair, comfortable sofa in a cool, dark room<\/a> \u2013 or even your own bed. Also known as napnomic devices, the cushion and blanket you choose are equally important. If you\u2019re napping at work, find a spot where you can relax and not worry about being jarred awake.<\/p>\n 3.\u00a0\u00a0 \u00a0Drink a cup of cool coffee. <\/strong>It might sound strange to drink coffee before sleep<\/a> but there\u2019s a simple explanation. It takes approximately 20 minutes for caffeine to travel from your stomach to your blood stream \u2013 the perfect nap length. A cup of coffee before you lie down gives your mind time rest before the caffeine begins blazing its trail. Great way to beat the after-nap groggies, right?<\/p>\n 4.\u00a0\u00a0 \u00a0Consider timing. <\/strong>Although most research suggests that an afternoon nap<\/a> won\u2019t interfere with nighttime sleep, the later in the afternoon you nap, the bigger the risk. Schedule your nap early in the afternoon, when you\u2019re naturally groggy.<\/p>\n 5.\u00a0\u00a0 \u00a0Set an alarm. <\/strong>Most people wake up naturally after a nap but if you\u2019re sleep-deprived, you might need to train your body to wake up at a scheduled time. Use your smartphone to set a gentle wake-up call rather than a blaring alarm. If you\u2019re so exhausted that a loud alarm is necessary, you might want to look at your overall sleep strategy<\/a>\u2026<\/p>\n 6.\u00a0\u00a0 \u00a0Give yourself time to wake up. <\/strong>If you\u2019ve enjoyed a coffee beforehand, your nap hangover should be minimal \u2013 but it\u2019s still a good idea to inch back into your day rather than jumping headfirst into it. Enjoy a big glass of water and stretch out your muscles.<\/p>\n 7.\u00a0\u00a0 \u00a0Plan tomorrow\u2019s nap. <\/strong>Even successful nappers often miss this step. Only you can carve out napping opportunities in your day \u2013 and the only way to do that is it to plan ahead. Even if you decide not to take advantage of the opportunity to sleep<\/a> in the afternoon, you\u2019ll appreciate the breathing room you\u2019ve carved out.<\/p>\n Ready to practice the fine art of napping? We\u2019d love to hear how it works for you and if you have any additional tips. Happy napping!<\/p>\n Better sleep gives rise to better mornings, bringing your goals into focus and dreams within reach. Hungry for more sleep info? Dig into these posts:<\/p>\nRest well & wake up ready to go!<\/h2>\n