Naptime isn’t just for kids – adults can also benefit from a little nap time in their schedule. Refreshing naps have been discovered on airplane seats, classroom desks, and living room sofas. Unfortunately, not all naps are refreshing, and this leads us to wonder what makes a nap terrible.
Let’s explore why it matters which kind of nap you take and how to make sure your naps are healthy and effective.
What Makes a Nap Great?
Nap for 30 minutes or Less
Generally, it is recommended to take 10-minute or 20-minute naps, but as long as you keep it under 30 minutes, you should be getting the best benefits. Longer naps have been linked to sleep inertia, which is a feeling of grogginess and disorientation that can last a few hours after waking up. Additionally, longer nap times may interfere with nighttime sleep and throw off your sleeping patterns.
Keep in mind that some people may benefit from longer naptimes depending on their schedule or situation. For example, shift workers will likely benefit from taking longer naps.
Take a Nap Before 3PM
The early afternoon is generally seen as the best time for napping. Taking a nap before 3pm will ensure that you won’t disrupt your sleep schedule later that night. After 3pm, naps become less effective and may make it harder to fall asleep at night. Aim to take your nap earlier in the day so you won’t be overly tired when the evening comes around.
Relax Your Mind and Body to Fall Asleep Quickly
To maximize your napping session, learn techniques to relax your mind and body so that you can easily fall asleep for your nap. A few simple tips include listening to calming music, taking some deep breaths or guided meditations, and stretching your body. Even if you find yourself in a place that is difficult to relax, you can still use these tools to relax your body and mind to help ease yourself into a rejuvenating nap.
What Makes a Nap Terrible?
Prepare for a rejuvenating nap by avoiding these naptime pitfalls:
- Anxiety or stress before trying to fall asleep
- Oversleeping: no alarm or timer to signal you to wake up
- Poor Sleep Environment
- Napping too late in the day
Turn your bad naps into great ones. If you’re still reading at this point, what are you waiting for? Turn off this screen, get comfortable, close your eyes, and drift into….