Tips for Positive Napping
While there’s no denying that naps can be beneficial for many of us, there are a few actions and precautions you can take to ensure your daytime naps are having a healthy impact.
Try to keep these things in mind when you’re considering your next nap:
Keep your nap brief
Try to cap your nap at 20-30 minutes (set an alarm if you need to). Napping too long can leave you feeling groggy and may interfere with your nighttime sleep.
All about timing
When it comes to naps, timing is everything. If you nap too late in the day, this may affect your ability to sleep well at night. The early afternoon is the best time to take a nap (and combat that after-lunch slump I mentioned earlier). Try to avoid naps within 8 hours of bedtime.
Consider your sleep environment
Your nap should be short, but that doesn’t mean it needs to be poor quality. If you can, opt for a dark, cool space that’s comfortable and free from distractions. If you’re napping at work during the day, an eye mask can help shut out the light and signal to your body that it’s time to rest. Ear plugs can be helpful in noisier environments, but keep in mind that if you’ve set an alarm, ear plugs may prevent you from hearing it! If ear plugs are important and you own a smartwatch, consider using a smartwatch alarm which vibrates to wake you.
Tune into your body
If you’re finding you’re regularly tired during the day, this may be a sign that you’re not getting enough sleep at night. It may also indicate that the quality of your sleep overnight isn’t as good as it should be. If this is the case, reassess your nighttime sleep hygiene and optimize your sleep space.
If ongoing fatigue is becoming a concern, and you’re needing to nap every day, then it’s important to chat with your doctor to rule out any other health concerns or contributing factors.
