Hands up if you could do with a little nap to make it through the day? While many of us would do anything to have a snooze, it can be tough to let ourselves drift off without messing up our sleeping pattern – or is it? Thankfully, there are plenty of ways we can nap without taking away from our sleep each night.
Schedule naps early
Believe it or not, but taking a nap early in the day is better than taking a nap late. That’s because it gives us enough time to recover from a rest without messing with our sleeping pattern. If you can, take a nap before 3 pm to ensure you don’t leave it too late in the day.
Keep naps short
It can be tempting to jump under the sheets for hours to try and recover from lack of sleep at night or to try and give yourself a boost of energy for the rest of the day. However, experts state that the longer we sleep, the more chance we’ll be groggy when we wake up. Instead, aim for naps that are 15 to 30 minutes to get the most of your snooze.
Block out sound and light
The best way to get the most from your nap is to ensure you have everything you need for success. Blocking out sound and light are two things to consider. A white noise machine or earplugs should stop any noise that might wake you up early. Additionally, an eye mask should block any interrupting light for your power snooze.
Nap lying down
This might sound simple, but it’s time to start napping lying down if we want the best nap of our lives. That means crawling off the couch or away from the desk to ensure we get the full boost from our snooze. This also means we shouldn’t be sleeping in an awkward position and is a little more natural, so our bodies should fall asleep easier than elsewhere.
Have caffeine before your nap
This might sound counterproductive, but having a little caffeine before a nap could do wonders for when we wake up, especially if we know we’ll have trouble getting up the other side of our sleep. Try to limit it to just 100 milligrams of caffeine, which equals about one cup of coffee. It should start to kick in by the time we wake up.
Energize yourself when you wake
Taking a shorter nap means we should feel more energized as soon as we wake up. However, if you oversleep, then don’t fear; all you need to do is something energetic to get yourself moving again. Try to schedule a few minutes to orientate yourself by splashing cold water on your face or going out into the sunlight to gather your thoughts before going about your day.
Taking a nap doesn’t have to mess with our sleeping pattern. In fact, it could be just the thing we need to enjoy a little boost of energy throughout the day.