The Merriam-webster Dictionary defines a nap as a short sleep, especially during the day. Napping when done right is good for the brain and our work performance.
This article will highlight a few tips on how to get an ultimate nap and a little on the perfect sleep time.
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DURATION
Naps shouldn’t be too long especially if it is a weekday and you’re working. When you nap for a long time, you wake up groggy and this feeling can last for up to 30 minutes.
A 10 to 20 and at most 30 minutes short rest will leave you refreshed, energetic and sharper mentally.
On weekends when you need not to be be very alert, a longer rest can be okay. This should not last more than an hour so it does not interfere with your night sleep.
CONSIDER YOUR SLEEP TIME AND CONSIDER YOUR SLEEP SCHEDULEÂ
Studies have shown that having a regular sleep time can go a long way in keeping you healthy and giving you enough sleep time. Research have shown that 8pm – 12am is the ideal bed time for adults.
From the hours of 8pm to 12am, your body and brain have the opportunity to get all the non-REM (Non-Random eye movement) and REM they need for optimal functionality.
A person’s genetic make up dictates if the person will be comfortable going to bed earlier or later. For night owls, going to bed early can go against their physiology. Your family, work schedule and some other factors go a long way in determining your wake up time. If you can manage to match your sleep time with your biology and still get a full eight hours of sleep, you will be better off.
You can use an interactive nap wheel to check your best wake up time and ultimate nap time.
ALWAYS NAP DURING AFTERNOON
A perfect nap time should not be past the hour of 3pm. If you must stay up late or all night, taking a nap after lunch is definitely a good idea. Researchers have shown that a 2-hour or more of sleep after lunch can counteract the effects of sleep deprivation at night.
HAVE A RIGHT TIMING
For an ultimate rest, a 10-20 minutes of sleep is best. Longer nap makes you groggy. To avoid falling into a deep sleep, set an alarm. Nobody can really sleep if he or she is worried whether he or she will wake up at the right time. Having an alarm set will take away that worry.
GET A PERFECT RESTING PLACE
You won’t expect to have a good nap in a brightly lit or noisy place. You should find a relatively dark area or use an eye mask. You could use white noise or ear plugs to block other distracting sounds.
GET A CAFFEINATED NAP
A caffeinated nap is way better than both an ordinary nap or caffeine independently. Caffeine usually takes about 20 minutes to set in. Drinking a cup before a 10-20 minutes nap implies that the effect of the caffeine will be felt as soon as you awaken. This will leave you feeling refreshed and with increasing mental alertness.
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Finally, some workplaces are not the best places for a nap. You don’t want your boss feeling you are not into your job. Don’t risk losing your job for taking a nap.
What other tip do you know could help us nap better? Share with us in the comment section
