Your Guide to Effective Napping
When done thoughtfully, napping can boost your productivity and overall wellbeing.
The science of napping
Napping primarily focuses on the lighter stages of sleep, known as NREM (non-rapid eye movement) sleep. These stages help refresh your mind and enhance your cognitive functions.
The ideal nap duration is typically around 10-20 minutes. Naps within this timeframe can improve alertness, mood, and performance without leaving you feeling groggy. However, if you have more time, extending your nap to 60-90 minutes allows you to experience a full sleep cycle, including REM sleep.
Ultimately, as long as you’re thoughtful about how you nap, it can be a great way to make a deposit into your sleep bank.
The perfect nap
To take an effective nap, follow these steps:
- Find a comfortable spot. Select a quiet, dark, and comfortable place where you can relax without disturbances.
- Set an alarm. If you have a limited amount of time, set an alarm for 10-20 minutes. For a longer nap, aim for 60-90 minutes. Be aware that you may experience some sleep inertia (grogginess) upon waking from a long nap.
- Relax your mind. Clear your mind and focus on relaxation. Deep breathing and meditation exercises can help reduce stress and prepare you for sleep.
- Choose the right time. The best time to take a nap is when your energy levels are at their lowest, but do your best to avoid taking naps within the 4-6 hours leading up to your regular bedtime.
- Prioritize post-nap wakefulness. Make sure to get up as soon as your alarm sounds. If you experience sleep inertia (grogginess) after a long nap, engage in light physical activity or drink a glass of water to help wake up.
With the aid of Bevel, you can make your naps more effective and utilize them to enhance your daily productivity and overall health. Your body and mind will thank you for it.
