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Old 10-30-2013, 06:34 PM   #1
Six Tips For Better Napping
zoelski zoelski is offline 10-30-2013, 06:34 PM

The sleep experts say napping done right is good for the brain and our work performance.

But whatís the best way to grab some extra zzzís during the day? Here are some tips from the experts:

  1. Donít nap too long, especially if itís a week day and youíre working.

    Experts warn that the longer the nap, the more likely youíll wake up groggy, a feeling that can last up to 30 minutes. So whatís the sweet spot to feel the benefits of a nap? As little as 10 to 20 minutes will leave you refreshed, energetic and mentally sharper. On the weekends when alertness is less important, longer naps are ok, but try to avoid ones that last more than an hour so they donít interfere with nighttime sleep.

  2. Avoid napping too close to your bed time. A late nap could interfere with your ability to fall asleep at night.

    Researchers arenít sure what exactly the ideal time of day to nap is, but they say the afternoon Ė roughly 1 to 4 p.m. Ė is when our bodyís circadian rhythms make us most likely to feel sleepy. (Tell that to the boss!)
  3. Napping can be done anywhere where itís comfortable, be it a parked car, under your desk or a chair. For some, a quiet, dark place may be necessary but for others a subway or airplane seat works just as well. One tip: If youíre trying to stick to a short nap it may help to be partially upright.

    Studies have found that if you lie supine youíre more apt to fall into a deeper sleep.

  4. Napping is a no-no if you suffer from a sleep disorder like insomnia or sleep apnea. It will only make the disorders worse.

  5. Catch yourself dreaming during a short power nap? Thatís a sign that youíre sleep deprived because youíre quickly slipping into rapid eye movement sleep, which is supposed to be the final stage of the roughly 90- minute sleep cycle. Try getting more sleep at night.

  6. Finally, donít use napping as a substitute for getting a full nightís sleep. In an ideal world where everyone gets adequate sleep at night and wakes up well rested, napping shouldnít really be needed at all.

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Last edited by aletheia; 11-01-2013 at 12:23 AM.. Reason: text alignment
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