6 Types of Power Naps Sleep Experts Swear By
Subscribe to Outside+ now to get unique access to all of our content, including sequences, instructor tips, video lessons, and much more. We’ve made it through a full year of this epidemic, and let’s face it: we could need, no, we deserve, a daily power nap! It’s not about being sluggish: a 20-30 minute nap can provide a more effective energy boost than swallowing another cup of coffee. It turns out that serial power nappers have found out something that research after study has confirmed: A little nap in the afternoon may be both therapeutic and invigorating.
Recent investigations have discovered that humans have been day napping even more frequently since the lockdown has taken place.
Power napping, on the other hand, is more than just a substitute for a good night’s sleep or a technique to make up for missing sleep time.
Why you need a power nap
People are suffering from what some are referring to as coronasomnia, which is a state of insomnia brought on by the disturbance of our regular routines in these epidemic times. It was difficult to sleep because we were forced to work from home, were unable to maintain our social routines, were coping with stress as a result of layoffs and furloughs, and were concerned about our health and well being. Among her pupils, Bobbie Ellis, a long-time yoga instructor in Highland Park, New Jersey, has observed the effects of the practice.
- From the minute they get out of bed until the time they go into bed, they are on the move.
- This never-ending schedule interferes with our circadian rhythms, which are the natural 24-hour biological clocks that regulate our sleep-wake cycle and other bodily functions.
- The indoctrination has taught us that we must always be on the go.
- We’ve been conditioned to believe that sleep is for wimps.
- As a result, self-care is put on the back burner.” Additionally, check out these 11 Simple Ways to Get Better Sleep.
Naps to the rescue
According to the Centers for Disease Control and Prevention, people who are sleep deprived are more likely to develop a variety of undesirable illnesses, including obesity, diabetes, heart disease, hypertension, anxiety, and depression, among other things (CDC). Power naps come to the rescue in these situations. Sleep researchers praise the merits of napping for our creativity, health, and overall well-being, among other things. Recent studies, according to neuroscientist Sara Mednick, a major voice in sleep research and author of the book Take a Nap!
The ability to take a nap can benefit a variety of tasks, from problem solving to sports performance and endurance.
Short naps, according to Michael J. Breus, a clinical psychologist and author of The Power of When, can improve alertness, endurance, and immunity while also reducing stress and strengthening the immune system.
The Science of Snoozing
Every night’s sleep begins with the circadian rhythm, which is a biological mechanism that regulates your sleep/wake cycle, according to the National Sleep Foundation. In particular, light has an impact on this internal clock, which is why circadian rhythms are closely associated with the cycle of day and night. Despite the fact that this cycle is best known for informing us when to go to bed at night and when to wake up in the morning, the circadian rhythm also urges us to take a mid-day nap.
- Berkeley neurology professor Matthew Walker, author of Why We Sleep (University of California Press, 2009).
- Mednick recommends taking a nap between 1 and 3 p.m., when your body is naturally drowsy and you’re more likely to fall asleep during the nap session.
- If you sleep for an excessive amount of time (say, more than an hour), your nap will leave you lethargic and unproductive.
- However, don’t forget to take a few minutes to rest.
- View this post for more information: Conquer the Midday Slump with This Afternoon Sequence
Power Napping 101
Everyone’s napping requirements are different, but there are several solutions available. Here are a few suggestions for dozing.
- The Nap-A-Latte is a latte with a nap in it. Make yourself a cup of caffeinated coffee (hot or iced), and then set a timer for a 20-minute nap period. When you first wake up in the morning, the stimulating impact of coffee will set in, and you’ll be ready to go! Try not to do this more than once or twice a week in order to avoid disrupting your natural sleep habits. Take a catnap: A 20- to 40-minute nap might help you prevent what’s known as sleep inertia, which is the sense of being groggy when you first wake up. Shorter naps might also help to reduce nighttime insomnia. I took a snooze in the middle of the day. Try to take a 25-minute sleep between 1 and 3 p.m. to help you feel more energetic and focused the next day
- Mommy (or Daddy) is taking a nap. Parents who are responsible for the care of babies and small children seldom get enough sleep at night. Instead of rushing through tasks while your child is napping, take a sleep yourself. The snooze for peak athletic performance. Consider taking a 15-to-20-minute sleep soon before a competition if you’re competing for a prize. Physically and intellectually, a brief nap will prepare you for the task at hand. The slumber of the shift worker. The shift workers are those who report to work before 7 a.m. or after 6 p.m. on weekdays, and their work schedules cause their sleep hours to fall outside of their natural circadian rhythm. The use of strategically timed naps can assist in making up for lost sleep. Taking a 10- to 20-minute sleep soon before reporting to work is one example of this.
See also 15 Sleeping Poses to Make You Feel More Relaxed
6 Types of Power Naps Sleep Experts Swear By
A little nap in the afternoon might help you feel more energized, more creative, and less anxious. Here are six tips for taking a power nap like a pro. More Information Can Be Found at: lifehack.org
What Is Power Nap And How To Do It For The Biggest Brain Benefits
Taking power naps on a regular basis is the key to achieving success. Power naps provide a variety of advantages that will improve your overall effectiveness. everydayhealth.com
Secrets to the Perfect Power Nap
Consider bringing naptime back into the picture. Learn when, when, and how to get the most out of your midday siesta without feeling drowsy by reading up on the subject. businessinsider.com
How to master the power nap
Napping is now seen in the same esteem as meditation or drinking green juice: it is a healthful activity that helps individuals retain their well-being while also increasing their productivity. huffingtonpost.com
EXPLAINED: How Coffee Just May Make That Power Nap Better
Tired? Perhaps it is time to take a “coffee nap.” Despite the fact that it appears to be contradictory,.fitnessmagazine.com
What Happened When I Took a Power Nap Every Day for a Week
After suffering from a lack of sleep and an increase in anxiety, I made an effort to take naps on a daily basis. The act of napping is a good technique to reduce worry and increase energy. cnet.com
Should you trade your afternoon coffee for a power nap?
My lack of sleep and increased worry prompted me to try to take a nap every day for the next several weeks. The act of napping is a beneficial approach to reduce anxiety and increase energy. cnet.com
How to Power Nap at Work
Feeling a little lethargic after your lunch?
Take a little power nap to increase your productivity. wikihow.com
How to Power Nap
Whatever your situation is, whether you’re working a double or night shift at work or battling tiredness on the road, a power nap can help you feel less stressed while still feeling more awake and productive, according to the American Academy of Sleep Medicine. www.ncbi.nl.greatist.com
How to Power Nap Like a Pro
Whatever your situation is, whether you’re working a double or night shift at work or battling tiredness on the road, a power nap can help you feel less stressed while still feeling more awake and productive, according to the American Psychological Association (APA). www.ncbi.nl.greatist.com
How To Take The Perfect Power Nap According To Science
Sometimes all you need is a decent power sleep to get you through the day at the office. The scientific community has determined that there is a proper technique to take a power sleep. bitrebels.com
Power Nap StylesHow They Affect You
For some people, a decent power sleep is all they need to get through the day. The science of power naps has shown that there is a proper technique to do so. bitrebels.com
Why You Should Take Power Naps
To get through the workday, you may want a decent power sleep. According to research, there is a proper technique to take a power sleep. bitrebels.com
How To Get The Most Out of Your Power Nap
Toss out your mid-afternoon cup of coffee. When you’re feeling exhausted in the afternoon, take a power nap, but make sure you do it in the proper manner. businessinsider.com
Here’s what NASA says is the perfect length for a power nap
What is the ideal length of time for a power nap? We now know the answer thanks to NASA’s efforts. lifehack.org
How a Power Nap Can Boost Your Energy And Productivity
Sleep is one of the most essential things we can do for our productivity and overall well-being, yet it is also one of the most difficult. Continue reading to find out more about how a power nap might help you feel more energized. wisemindhealthybody.com
17 Ways These Short Power Naps Make You Way More Healthy and Productive
Power naps are used by intelligent, creative people to maintain their energy, attitude, and productivity throughout the day. Our suggestions will assist you in getting the most out of napping.inc.com.
Why Power Napping Can Improve Your Productivity-and 4 Ways to Do It Right
Power napping has been shown to increase productivity. Take a look at these four suggestions for making the most of your daily snooze. nwherald.com
Power Napping: Why you need it
Your Productivity Can Be Boosted by Power Napping. Here are four tips for making the most of your daily sleep. 1. Take a nap in the afternoon. nwherald.com
5 Ways to Sneak a Power Nap at Work
Is it against your company’s culture to take a sleep while on the job? Learn how to get some shuteye without anybody noticing you’re doing it. QR Code (Quick Response Code) Embedding the QR code on your website is as follows:
Napping: Health Benefits & Tips for Your Best Nap
A nap is a brief period of sleep that is often taken throughout the day. One-third of all adults in the United States take a nap. Many people believe that napping is an excellent approach to relax and rejuvenate, while others believe that naps are harmful and disturbing to their sleep. Not all naps are made equal, and there are a variety of factors that influence how beneficial naps might be. By better understanding napping’s function in the body, you may learn to take more efficient naps that help your body’s internal clock function properly and keep your energy levels stable throughout the day.
Types of Naps
Naps may be divided into categories based on the purpose they serve.
One aspect of having napping work for you is to think about what you hope to gain from it before you take a sleep.
- Taking a nap after a night of sleep deprivation might help you feel more alert the next day. For example, if you stay up late or have disrupted sleep one night, you can consider taking a recovery nap the next day to make up for lost sleep. Prophylactic Nap: A prophylactic nap is one that is taken in anticipation of sleep loss. Workers on night shifts, for example, may arrange naps before and throughout their shifts in order to avoid being sleepy and to remain awake while working
- Appetitive Nap: Appetitive naps are taken just for the pleasure of sleeping, not for any other reason. Napping may be quite calming, and it can also help to boost your mood and energy level when you wake up
- Take a nap to meet your needs: Children have a larger requirement for sleep than adults. Baby and toddler fulfillment naps are frequently arranged into the days of their parents, but they can also occur spontaneously in children of all ages. The Importance of Sleep: When you are unwell, you have a higher need to sleep. In order to combat infection or promote healing, your immune system must mobilize a reaction, which demands additional energy. Why is this happening? Taking a nap while sick is regarded really necessary
How Long Should I Nap?
It is the length of naps that is a crucial contributing factor to the variety of their effects. We go through a sequence of stages when we fall asleep, and this is true for everyone. Five-minute naps, according to the findings, are too short to allow participants to progress sufficiently through the phases of sleep to reap significant benefits. Sleeping for 30 minutes or longer, on the other hand, provides the body with adequate time to enter deep (slow-wave) sleep. However, resting for an excessive amount of time or getting up from slow-wave sleep might cause you to feel foggy for up to an hour thereafter.
- The optimal nap time in most cases is one that is long enough to be rejuvenating but not so long as to cause sleep inertia.
- Naps lasting between 10 and 20 minutes are regarded to be the perfect duration.
- When sick, we must take mandatory naps, which are often longer in length since our bodies require more sleep when coping with an illness than when we are not.
- In order to maintain your health, if you are an adult and desire to take a longer nap, avoid doing so immediately before you need to be attentive.
Are Naps Good For You?
A number of factors, including your age, the time and length of your sleep, and the purpose for your nap, might determine whether napping is beneficial or detrimental to your health. It’s critical to understand how each of these aspects influences the impact of a nap if you want to make the most out of your time spent sleeping.
Benefits of Napping
It is technically known as homeostatic sleep drive, and it refers to the sensation of being pressed into sleep. It is linked with the increased desire for food that we experience the longer it has been since our previous meal. You have a low homeostatic sleep drive when you get up after a good night’s sleep after a good night’s sleep. The pressure gradually rises throughout the day until evening, when we begin to feel drowsy and groggy. As a result of sleeping during the night, sleep pressure is reduced, and the cycle is restarted the following day.
As a result, napping can assist with the following:
- Decreasing tiredness
- Improving learning
- Assisting in the creation of memories
- Regulating emotions
Drivers, in particular, benefit from taking a nap. Driving when sleepy is very dangerous for you, your passengers, and other drivers on the road as well. In the United States, drowsy driving is a contributing factor in hundreds of thousands of vehicle accidents each year. According to the National Highway Traffic Safety Administration, in order to combat this, it is recommended that you first receive enough quantities of sleep (7-8 hours each night). Get a good night’s sleep the night before a lengthy travel.
The problem is that this isn’t a long-term answer because naps and caffeine are both known to boost alertness for just a limited amount of time.
and 6 p.m. on weekdays. Shift employment is related with an increased risk of health impacts and damage as a result of sleep deprivation and changes to the body’s natural circadian cycle. Shift workers benefit from planned naps since it increases their alertness and response speed.
Harms of Napping
Everyone is not a fan of napping. In fact, some people find sleeping to be counter-productive in their daily lives. Although lowering sleep pressure might help you sleep better at night, it can also make it difficult to fall asleep when it’s time to go to bed. People who have difficulty falling asleep or staying asleep at night, such as those who suffer from insomnia, may wish to avoid sleeping during the day. By taking shorter naps, sleep inertia (the feeling of being sleepy after awakening from a nap) can be reduced or avoided.
How to Take the Best Nap
Setting yourself up for the best effective nap possible requires a few important actions.
- Setting yourself up for the best effective nap possible involves following a few simple procedures.
Looking for a better night’s rest? Looking for a better night’s rest? Subscribing to the Sleep Foundation’s email newsletter will provide you with the greatest sleep ideas and offers, as well as professional product recommendations. The protection of your personal information is very important to us.
Effects of Napping by Age
Children require more sleep than adults, and younger children require more sleep than older children. Children require more sleep than adults. As a result, the significance of napping varies as we grow older. In a recent publication, the National Sleep Foundation provided evidence-based sleep recommendations per age group. These indicate the overall number of recommended hours of sleep each day, which should include both nocturnal sleep and daytime naps, among other things. Despite the fact that research has shown trends in the effects of napping, every individual is unique.
Napping in Children
Taking naps can assist youngsters in obtaining adequate sleep. Physical, intellectual, and emotional development of a child are all dependent on the amount of sleep they get. Researchers have researched naps in children from infancy to puberty, and they have discovered the following:
- It is usual for newborns (up to one year of age) to spend the bulk of their time sleeping, as this is their natural state. Each day, they may require one to four naps, which can last anywhere between 30 minutes and two hours. According to research, newborns benefit from having a long nap after learning because it helps them consolidate their memories. 1-2 year old toddlers: 1-2 year old toddlers: The need of naps decreases after one year of age, yet they are still necessary and provide advantages at this stage. When compared to toddlers who did not nap, those who did showed a greater capacity to self-regulate their behavior and emotions, according to one research. There is additional evidence to suggest that sleeping helps youngsters in this age range acquire language more effectively. Children (3-5 Years Old): Toddlers require 10 to 13 hours of sleep on a daily basis at this stage of their development. The majority of toddlers will begin to obtain the amount of sleep they require constantly throughout the night, while some will sleep through the night but still require a nap during the day. Children (6-12 years old): Some children may quit napping after the age of five, however sleep requirements and nap preferences vary greatly among children. Teens (13-17 years old): Teens (13-17 years old) face a variety of obstacles that make it difficult for them to obtain adequate sleep at night. Teens might benefit from taking a recovery sleep in order to preserve their cognitive performance. According to the findings of the study, youths who slept during the day slept less soundly throughout the night. The practice of daytime napping may be unhelpful in youths who are already experiencing problems with evening sleep.
Napping in Adults
Napping has been shown to have several beneficial impacts on children, and many of these advantages are also observed in young adults. Napping during adolescence and early adulthood can help to reduce drowsiness while simultaneously improving cognitive function and mood management. A midday sleep, on the other hand, is not an option for everyone. Napping might be difficult to do due to work and other responsibilities. Some people also have difficulty falling asleep throughout the day or when they are away from the comforts of their own home.
Researchers have discovered a relationship between taking long naps and an increased risk of developing diabetes, heart disease, and depression.
This might be due to the fact that individuals who take long midday naps are more likely to have poor quality nocturnal sleep. In order to further understand the links between napping and these poor consequences in older persons, additional study is required.
- Napping has been shown to have several beneficial impacts on children, and many of these advantages have been observed in young adults. If you nap when you’re young and inexperienced, you can reduce tiredness while also improving cognitive function and emotion management. A mid-afternoon sleep, on the other hand, is not an option for all people. Napping might be difficult to do because to work and other commitments. Others just struggle to fall asleep throughout the day or when they are away from the familiar surroundings of home. Very long, mid-day naps have been linked to a number of negative health outcomes in older persons, according to research (more than an hour in duration). Long naps have been related to an increased risk of developing diabetes, heart disease, and depression, according to research findings. This may be due to the fact that individuals who take long midday naps are more likely to have poor quality nocturnal sleep. To further understand the association between napping and these poor effects in older persons, more study is needed.
Napping and Arthritis: What Sleep Experts Wish You Knew
A perfect storm of pain, chronic inflammatory sickness, and sleep disorders typically occurs when these three factors combine, leaving you in a state of flaring, excruciating pain, and insomniac misery. Despite the aggravating scenario, there appears to be one easy thing you can do to assist yourself in breaking out of this cycle: Take a little snooze. When it comes to treating their symptoms of fibromyalgia and other similar disorders, many people swear by daytime napping. However, can napping actually assist with symptoms of these conditions?
The solutions are more difficult than you may expect.
In addition to being a sign of many inflammatory disorders (for example, back pain at night is a telltale red flag for inflammatory back pain), symptoms and pharmaceutical side effects can also cause sleep disturbances, according to Dr.
“Then, if sleep deprivation worsens, people may turn to alternative tactics, such as sleeping in on weekends or taking naps, but these efforts may be counterproductive,” says the researcher.
Napping and Arthritis: What the Research Says
A perfect storm of pain, chronic inflammatory sickness, and sleep disorders typically occurs when these three factors combine, leaving you in a state of flaring, excruciating pain, and chronic sleeplessness. Despite the frustration, there appears to be one easy thing you can do to assist yourself in breaking out of this cycle: Lie down and rest for a few minutes. When it comes to treating their symptoms of fibromyalgia and other similar disorders, many people swear by daytime napping. However, can napping actually assist with symptoms of these conditions?
The answers are more difficult than you may expect.
In addition to being a sign of many inflammatory disorders (for example, back pain at night is a telltale red flag for inflammatory back pain), symptoms and pharmaceutical side effects can also cause sleep disturbances, according to Dr.
“Then, when people get increasingly sleep-deprived, they may turn to additional tactics, such as sleeping in on weekends or taking naps, but these efforts may be counterproductive,” she continues.
Napping and Arthritis: What Experts Recommend
A perfect storm of pain, chronic inflammatory sickness, and sleep disorders typically occurs when these three factors combine, leaving you in a state of flaring, excruciating pain, and sleeplessness. Despite the aggravating scenario, there appears to be one easy thing you can do to assist yourself in breaking out of the cycle: Take a snooze if you want. When it comes to treating their symptoms of fibromyalgia and other associated conditions, many people swear by daytime napping. However, can napping actually help?
The solutions are more complex than you may expect.
Not only are sleep problems a sign of many inflammatory disorders (for example, back pain at nightis a clear red flag for inflammatory back pain), but symptoms and prescription side effects can also cause sleep problems, according to Dr.
Sherry. “Then, if sleep deprivation worsens, people may turn to alternative tactics, such as sleeping in on weekends or taking naps, which may be counterproductive,” she continues.
Napping and Arthritis: Patients’ Perspective
However, many people with inflammatory disorders, regardless of what the specialists advise, rely on regular naps as a component of their overall chronic illness care. No one is arguing against taking a short sleep to help you relax and recuperate. When it comes to napping, Katie S., 27, of Seattle, Washington, who has rheumatoid arthritis and fibromyalgia, says, “I don’t feel like I have a choice.” The fact that I am narcoleptic has become a running joke among my friends, who tease me about it when I fall asleep sitting up in my chair, on the bus, or at the bar.
Instead of resisting her insatiable desire to sleep, which she describes as a “unwinnable war,” she focuses on making her naps as enjoyable as possible.
The Right Way to Nap with Chronic Illness
According to Dr. Rubenstein, napping requirements are very specific to each person. However, it is crucial to consider the following advice to ensure that naps are beneficial, rather than detrimental, to your illness management. As many individuals who suffer from rheumatoid arthritis, lupus, and fibromyalgia are aware, when you’re so exhausted, a sleep may seem as essential as eating or breathing to keep you alive. You could even find yourself sleeping at odd hours or in locations you didn’t mean to, just like Katie.
- Avoid resting in the late afternoon or evening (Dr. Makekau suggests no later than 4 PM)
- Take naps earlier in the day
- And Limit naps to no more than 30 minutes each day
- Try to fall asleep as near as possible to your regular bedtime
- Naps should be considered a short-term treatment rather than a regular habit.
The Right Length of Time for a Nap
The best duration of time to snooze is a matter of scientific fact, to put it mildly. According to the National Sleep Foundation, 20 minutes of napping appears to be the optimal amount of time. If you take a 30- to 60-minute nap, you will enter deeper phases of sleep, during which your brain waves will decrease. In the middle of these stages of sleep, you may feel foggy, almost as if you’ve woken up with a sleep hangover. The ability to sleep for a whole sleep cycle and wake up refreshed is possible if you nap for 90 minutes; but, sleeping for so long increases the danger of disrupting your nighttime sleep.
According to a research published in the journal Biological Physiology, persons who slept on a regular basis saw greater improvements in their mood and cognitive performance after a sleep than people who did not nap on a regular basis.
argues that sleep is a habit that can be changed.
“There is a certain number of persons that snooze on a regular basis. If you ask these folks, they will tell you that sleeping has a number of benefits, including making them feel more awake, improving their mood, and sharpening their thinking. “I believe this is something we choose for ourselves.”
Arthritis Patients’ Tips for Napping
The opinions of specialists have been heard, but what do individuals who are truly suffering from chronic diseases have to say? For this survey, we asked participants to tell us how naps work for them and what their greatest napping suggestions were.
Schedule time for more sleep
The 36-year-old Christina G., of Denver, Colorado, who suffers from rheumatoid arthritis, explains, “I’ve discovered that I actually need closer to 11 hours of sleep every night in order to feel comfortable.” As a result, the mother of two frequently maintains the same bedtime as her small children. When I go to bed at 8:30 PM, people think I’m insane, but it works for me.” On days when she is unable to do so, she makes a point of scheduling — that is, writing it down as an event in her phone calendar — a little sleep for the following day.
Stretch right when you wake up from your nap
After a night’s sleep, you may sense greater stiffness and discomfort in your joints, and the same may be true after even a little nap. When Christina gets out of bed after a sleep, she says she wakes up stiff and painful. “I have to tell myself that this is normal,” she adds. “If you don’t move, you will blow up!” Before getting out of bed after a nap, she spends a few minutes gently stretching her joints in her bed. Try these easy range-of-motion stretches, or this restorative yoga exercise to get your blood flowing again.
Time naps around your medication
Juanita M., 64, of Las Cruces, New Mexico, relies on weekly biologic injections for rheumatoid arthritis to keep her life in balance. However, they also cause her to get extremely tired. Her experience: “I’m out cold for at least an hour soon after I take my medicines, and I know I’ll need a sleep for the following day or two afterward.” “As a result, I schedule my injections for times when I can slumber.” She also states that she takes any steroid medication first thing in the morning since it interferes with her ability to sleep later in the day.
Have an office nap kit
“When my psoriatic arthritis is at its worst, I sleep a lot,” says Jennifer D., 31, of Washington, D.C. “I sleep a lot when my psoriatic arthritis is at its worst.” If I really need a sleep, I keep a duffel bag with a tiny pillow and blanket in my office so I can lock the door and take a nap whenever I want.”
Set an alarm
To avoid being sleepy when napping (not to mention the possibility of getting into trouble at work), Jennifer usually sets an alarm before falling asleep. “I’ve discovered that the magic number for me is 20 minutes,” she explains. “I wake up feeling rejuvenated, yet I’m still able to fall asleep quite quickly when it’s time to go to bed.”
Ask for a flexible work schedule
For those who can’t take a sleep at work, request a more flexible work arrangement, such as working alternative hours or working from home on some days. rheumatoid arthritis sufferer Marco S., 37, of Mission Viejo, California, says his boss is sympathetic and that he tries to restrict his absences to days when flare-ups are very severe and he is in desperate need of rest.
How to Practice Good ‘Sleep Hygiene’ at Night
Dr. Makekau explains that one of the most serious problems with napping is that it can interfere with your nocturnal sleep, which is so important for your overall health and for treating chronic pain in particular. According to a research published in the journal Arthritis Care and Research, getting too little sleep at night can make joint pain worse, increase the length and intensity of arthritis flare-ups, and even raise the probability that you will become handicapped or depressed in the future.
- Makekau recommends that you avoid taking naps during the day and sleeping in late in the morning.
- “It’s critical for patients with chronic conditions to prioritize sleep as much as they do other vital things, such as exercising frequently and eating well,” she adds.
- For more information on how to sleep better while you have arthritis, see this article.
- Rubenstein advises that one of the most important things you can do to ensure that your treatment plan is effective is to check on it often.
As an added bonus, Dr. Makekau suggests the following guidelines for healthy sleep hygiene, which is defined as a collection of lifestyle activities that are connected with the promotion of sleep:
- Regular physical activity is recommended. Dietary guidelines for anti-inflammatory eating include eating more natural foods and fewer processed items
- Avoid drinking caffeinated beverages and alcoholic beverages right before bed. Give up smoking
- Put away digital devices an hour before going to bed. Sleep in a bedroom that is peaceful, cool, and dark
- Meditation, gentle yoga, or stretching might help you to relax your thoughts. Sleeping and sex should be the sole activities performed in your bed.
Many of these suggestions are well-known and simply excellent health advice, but it doesn’t hurt to reread them with a critical eye and seriously evaluate whether you can implement any of these changes in your daily routine to help encourage more restful sleep.
- Thirteen things that only those who have Rheumatoid Arthritis truly understand Hacks for Making Your Morning Routine Easier When You Have Arthritis
- 20 Strategies for Combating Arthritis-Related Fatigue
Discover the Many Health Benefits of Power Naps
The act of napping may be a wonderful method to rejuvenate your mind and body while also increasing productivity and enhancing your creativity. Napping puts the body in a state of relaxation, which helps to offset the effects of daily stress on the body. Effective sleeping, on the other hand, is as much an art as it is a science. A mid-day sleep may not necessarily deliver the health benefits that you hear about all the time. Fuse | Getty Images courtesy of Brigitte Sporrer / Fuse
Naps and the Stages of Sleep
Sleep does not come in all shapes and sizes. When it comes to reaping the advantages of napping, it all comes down to ensuring that you are in the appropriate phases of sleep. Following is a description of the phases of sleep provided by the National Institutes of Health, which are each characterized by distinct physiological changes. For example, if your nap gets you from stage 1 sleep (when you are just falling asleep) to stage 2 sleep (where brain activity decreases), you would awaken feeling energetic and more aware than you were before.
Sleep stage 1 lasts around 10 minutes, followed by sleep stage 2 which lasts another 10 minutes.
And exactly how can you get ready for a 20-minute power sleep, you may wonder.
How to Nap Effectively
In regards to the ideal technique to nap, there is considerable disagreement over what is the most effective method. In the end, it comes down to the fact that everyone is unique. For example, while the average duration of stage 1 and stage 2 sleep is around 20 minutes, not everyone is able to seamlessly transition from one stage to the next in the same period of time. Additional elements that might influence your body’s reaction to a mid-day nap include whether or not you are chronically sleep deprived and whether or not you had a full night’s sleep the night before.
Top 6 Power Nap Tips
The perfect nap is the one in which you fall asleep quickly and remain asleep for the smallest period of time possible but yet waking up feeling rested and rejuvenated. It is possible to experiment with the napping strategies listed below to find which ones work best for you. In order to become a successful power napper, follow these six steps:
- Decide on the Most Appropriate Time for a Nap: Assuming that you have a pretty regular overnight sleep routine, the best time for power naps is often in the middle of the day between 1:00 and 3:00 p.m., when your energy level drops owing to an increase in the hormonemelatonin. Schedule your allocated nap time within those hours if at all possible. Avoid taking a nap before going to bed: Although you may not always be able to get your power nap in during the most beneficial mid-day hours, that is perfectly OK. However, if you miss out on your optimum nap time window, avoid taking a nap within three hours of bedtime because it may interfere with your essential nocturnal sleep. Make a commitment to a maximum of 30 minutes: You run the danger of falling into deep sleep if you take a nap that lasts longer than 30 minutes, which might leave you feeling exhausted and sluggish. The majority of people find that their most productive power sleep lasts between 20 and 30 minutes in length. Some folks even report that sleeps as little as 1 to 2 minutes are beneficial to them. To find out what works best for you, try out different lengths of power naps to see what you like most. Set an alarm: When you’re exhausted, it’s easy to sleep for longer than the recommended 30-minute maximum. Set an alarm to wake you up in the morning to avoid oversleeping (and the resulting grogginess). Many committed power nappers claim that they have taught themselves to nap just for the amount of time they set aside, it is always a good idea to have a backup plan in case something goes wrong. Choosing Darkness: In most parts of the globe, mid-day naps are taken during daylight hours, which is not the most ideal environment for restful sleep. Choosing Darkness: Using a face mask or eye pillow during daylight hours can help you get the best possible level of darkness. Not only may choosing darkness help you fall asleep sooner, but it can also help you sleep more effectively
- Find a Quiet Spot to Work: Just as darkness might help you sleep better, a peaceful resting place is equally essential for getting the most out of your sleep. Some people feel that they require full silence in order to nap well, but others find that the hum of white noise is comforting and can also assist to shut out other distractions while they are sleeping. Aside from that, it’s ideal to make certain that you won’t be interrupted for the duration of your nap
Try a Caffeine Power Nap
While most experts agree that taking an effective sleep is a better alternative than relying on another cup of coffee, some people swear by the combination of the power of a little nap and a shot of caffeine. A “caffeine nap,” or as some people refer to it, a “nappuccino,” is defined as having a fast caffeine spike followed by taking a power sleep soon following that surge. A caffeine nap, according to popular belief, occurs between 10 and 20 minutes after consumption, providing the perfect amount of time for a power nap to take effect.
We recommend setting an alarm for your best nap time, even if you discover that the caffeine boost helps to get you up a little earlier than usual.
Thank you for taking the time to join up.
Please try your search again.
Verywell Health relies on only high-quality sources, such as peer-reviewed research, to substantiate the information contained in its articles. Read about oureditorial process to discover more about how we fact-check our information and ensure that it is accurate, dependable, and trustworthy.
- Understanding Sleep: The Basics of the Brain Institutes of Health (National Institutes of Health). The National Institute of Neurological Disorders and Stroke is a federally funded research organization. August of this year
- M. Hayashi, A. Masuda, and T. Hori. After a brief afternoon snooze, the stimulant effects of caffeine, strong light, and face washing might be felt. 2003 Dec
- Clin Neurophysiol, 2003 Dec
- 114(12):2268-78. Naska A, Oikonomou E, Trichopoulou A, Psaltopoulou T, Trichopoulos D. Naska, A., Oikonomou E, Trichopoulou A, Psaltopoulou T, Trichopoulos D. Siesta consumption in healthy people is associated with increased coronary mortality in the general population. National Institutes of Health
- National Heart, Lung, and Blood Institute
- Arch Intern Med. 2007 Feb 12
- Arch Intern Med. Your Guide to Getting a Good Night’s Sleep. Publication No. 06-5271 from the National Institutes of Health.
Ways to Incorporate Power Naps into Your Life
Several of the most well-known firms and organizations in the world — including Nike and NASA — have discovered that sleeping may increase productivity. As a result, several businesses are investing in nap pods and converting conference rooms into sleep rooms. In the words of Raj Dasgupta MD, a professor of pulmonary and sleep medicine at the University of Southern California, “the notion that napping is just for toddlers is absolutely false.” Power naps, on the other hand, have a variety of health advantages, ranging from stress reduction to increased alertness and concentration.
- Read on for our guide to taking a power nap and how to do it successfully so that you can get a few more hours of sleep each day.
- Ruiz, DO, medical director at Choice Physicians Sleep Center in South Florida points out, taking a good nap allows for the recovery of brain function as well as memory consolidation, the elimination of toxins that have accumulated throughout the day, and a burst of energy after a long day.
- With sleeping, Ruiz explains, “the idea is that we can reset that trigger and perhaps be able to perform at a better level.” Dr.
- According to other study, power naps can also aid to improve immunological function.
- To begin, patients with insomnia should refrain from napping, according to Michael Breus, Ph.D., a board-certified sleep physician with a practice in Manhattan Beach, Calif.
- In addition, Dasgupta points out that if you’re receiving enough restorative sleep and performing well during the day, you’re unlikely to require a nap.
- As a result, you may not be sleeping as well as you believe.
If you realize that your productivity is waning, that you aren’t processing information as rapidly as you were in the morning, that you daydream frequently, or that you are experiencing a “fog” that you are unable to work through, a power nap may be beneficial to you, according to Ruiz.
Sleep is extremely restorative for the brain as well as the body.
The purpose of sleep, according to Ruiz, is to “relax and repair.” In contrast to a proper sleep, which may give you with an additional two or three hours of alertness, coffee and other stimulants are short-lived.
According to a NASA research conducted in 1995, a 26-minute nap was the “sweet spot” for a nap, increasing alertness by 54 percent and performance by 34 percent while decreasing fatigue.
And don’t forget to set an alarm to ensure that you don’t go beyond the time limit.
A typical sleep cycle begins with lighter phases of sleep known as non-rapid eye movement (NREM) sleep and progresses to a much deeper state of sleep known as rapid eye movement (REM sleep).
Reproductive and imaginative dreaming (REM) sleep is critical for general health and well-being since it is during this period that your body works to recover energy and boost blood supply to muscles, as well as encourage development and repair of tissues and bones.
This is because if you wake up from REM sleep, you may have sleep inertia, which causes you to feel foggy and disoriented for a short period of time.
However, there are additional methods to make a power nap more successful than simply sleeping for a longer period of time. Start with these four approaches to get you started.
Create the perfect nap zone
According to Dasgupta, sleeping in a dark, cold, and quiet environment is optimal. If you are unable to manage the light, temperature, or noise on your own, Dasgupta recommends using a sleep mask, removing excess layers such as sweaters, and contemplating using a white noise app to fall asleep. Disruptions should also be avoided at all costs, which may entail shutting off your phone for a few minutes or posting a “do not disturb” sign on your door.
Time it well
During the afternoon hours of 1pm to 3pm, your body temperature decreases and levels of the sleep hormone melatonin rise, signaling that it is time to sleep. According to Breus, this combination makes you feel tired, which is why now is an excellent time to take a nap. A brief nap at 5 or 6 p.m. can help you get through the early evening, says Ruiz. While you should avoid napping after 3 or 4 p.m. since it may have a detrimental influence on your night’s sleep, if you are a night owl, a quick nap at 5 or 6 p.m.
Ruiz also points out that taking a short nap an hour or two before anything significant — such as a public speaking engagement or a tough assignment at work — might help you stay attentive and engaged in your work.
The concept of drinking a cup of coffee before bed may seem paradoxical, but because caffeine takes 20 to 30 minutes to take effect, consuming a small amount of the stimulant immediately before you slumber helps you to wake up with an extra burst of alertness, according to Dasgupta.
If you’re a shift worker, make naps routine
If you’re a doctor, nurse, fireman, or if you have any profession that requires you to work outside of the typical 9 to 5 hours, it’s likely that your sleep is being interrupted. The ability to take advantage of downtime to get in some quick power naps will help you sleep more regularly. According to Dasgupta, “if you’re continuously sleep-deprived, napping on a schedule might assist your body grow used to it a little bit more.” You’ll learn to look forward to taking a nap between 1:20 and 1:40 p.m., for example, and you’ll be able to recharge your body and mind while also getting more sleep on a consistent basis.
As a member of the Shape and Men’s Health editorial teams, she has also contributed to a number of national print and digital publications, including Women’s Health magazine, Condé Nast Traveler, and Furthermore for Equinox.