According to a survey of the National Safety Council in 2017, two-thirds of workers said they feel tired during working hours. Fifty-three percent feel less productive and forty-four have focus trouble. Things seem to be more complicated since the pandemic began. Naps seem to be the best solution to our sleep woes. Here are some benefits of a good nap, and tips, how to take a nap that leaves you fully refreshed.
What are the benefits of Napping?
Taking a power nap leaves you more active, your brain works more efficiently. Research shows that naps reduce the level of adenosine in the brain. Adenosine is a neurotransmitter that promotes sleep and plays a role in cognition.
Naps promote memory consolidation. A good doze after learning something new helps us to retain that information. Other research found that napping help with perceptual learning and episodic memory.
Although you should keep washing your hands and isolation seems to maintain immunity but a good doze can also make your defense mechanism strong. Sleep deficiency increases pro-inflammatory remarks and causes immunodeficiency. The naps also controlled the level of inflammatory components, cytokines, and norepinephrine, a chemical that helps control immunity.
How long should my nap be?
Do not take a too long or too short nap. For most people, a 20 to 30 min power doze is the sweet spot. It boosts alertness and focuses on work. Waking up just 30 minutes after falling asleep for a doze ensures you are in the early stages of the sleep cycle. And you will not feel groggy after waking up.
Longer naps may also interfere with the quality of nighttime sleep. Some people can get into cycles of napping by day, and sleep poorly at night as a consequence. However, if you are struggling 90min doze may help out. This doze ensures that the entire sleep cycle has taken place to avoid grogginess.
How Do I Nap?
Nap between 1 to 3 pm. These are natural sleep slump times for humans. If you try a doze earlier, your body will not get enough sleep and if you try this late, it can disrupt your sleep at night. Set up your environment as you do at nighttime sleep.
Make it dark quiet and cool as much as possible. Try an eye mask or white noise machine. Try to take nap on a cozy chair or couch instead of a bed. You may want to avoid oversleeping. Consider a coffee doze. Drink a cup of coffee, right before you lie down.
Upon waking, you are refreshed from the nap and caffeine starts to kick in, both of which can make a very productive post-nap experience. Do not do this too late in the day, or it may make it harder to sleep at night.
How Do I Nap During the day?
If you are taking a doze from 1 pm to 3 pm, you want to make your rooms as darkest as possible with curtains. Also, you should take doze at the same time every day. You should put away your devices and take a few minutes to sit quietly or even meditate if you find the practice relaxing.
Should I nap at night?
Taking a nap is fine if you work on night shifts or a typical work schedule. Stick to the same 20 to 30 minutes nap or you can take 30 min doze if you are sleep deprived.
Also, avoid napping too close to the time when you wake up or you are going to fall asleep again. You must know what the midpoint of your job shift is and then stick to a doze for 30 minutes during the mid of your shift.
How do I wake up?
Since napping for a long time can leave you feeling groggier, you will probably want to set an alarm. Sleep expert suggests an alarm that progressively increases in volume because they tend not to frighten someone out of sleep.
“You can choose a song with a quiet at the beginning then become louder. It is an ideal solution. You can also stab an alarm clock with a light that slowly brightens.
If you are napping at the same time every single day for the same length, you will also assist your body to become adapted to waking up.
Who should avoid naps?
Undoubtedly naps have benefits, but they aren’t for everyone. Is napping a planned activity for you?
Fatigue during the mid of the day could be a sign of a medical condition or sleep disorder such as insomnia. If you have received a diagnosis of insomnia, you need to be evaluated by health professionals.
Nap supports mental health. It makes us more productive and enhances our immunity. Still many of us want to know how long they should take a nap.
A good nap considers for 30 minutes and chooses the same sleeping environment as you would at night. A gentle alarm or pre-nap caffeine helps to wake up with positive energy.
Napping boosts alertness and focus. Try to take a doze on a couch or comfortable chair instead of a bed so you do not find it harder to wake up.
Last but not the least, feeling tired the whole day could be a sign of sleep disorder. Consult your physician. A good doze makes you healthier and better at work. You tend to utilize your energy efficiently than being a sleepy cat all the time.