Healthy + Well writer: Shruti Sathish
For many college students, the opportunity to take a nap can seem like a dream come true. We’ve all experienced busy, exhausting days where sheer willpower and caffeinated beverages are the lone forces that keep us going. When a few hours of free time don’t seem to be in view, many students choose to stay awake rather than risk oversleeping by taking a nap. Although there is much controversy surrounding napping, the general consensus is that it is good, but only when done the right way. A properly executed daytime nap can have many positive effects, including increased alertness, a boost in creativity, and better mood. Effective napping is definitely a skill, and it is a healthier option for individuals who regularly rely on caffeine to stay energized.
How do I nap the right way?
Based on information given by the Mayo Clinic, the following tips should be followed to nap effectively:
- Keep naps short. A nap should not exceed thirty minutes and should ideally be ten to twenty minutes in length. When naps are longer than thirty minutes, individuals risk entering a sleep phase that is hard to get out of. People who take long naps often experience sleep inertia, which is characterized by feelings of fatigue, disorientation, and impaired sensory and motor performance. This is often a result of being woken up during REM sleep. To practice taking shorter naps, set an alarm that will wake you up after about twenty to thirty minutes.
- Take naps in the early afternoon. For many individuals, taking a nap later in the afternoon can interfere with the ability to fall asleep at night. The ideal time to take a nap is between 2 pm and 4 pm.
- Create a peaceful and restful environment. A quiet, dark environment at a comfortable temperature with a good place to sleep works well for most people.
- Give yourself sufficient time to wake up. Oftentimes, after taking a nap, there are other tasks and activities to get to. Make sure you are giving yourself ample time to get up before continuing on with other tasks in your day. This can make a napping experience less stressful and more relaxing.
What do I do if the recommendations above aren’t helping me take a good nap?
Try adjusting your sleep environment to make it more comfortable for you. If this is still not helping, perhaps try methods of relaxation aside from napping. Napping is not for everyone! Some individuals find themselves unable to fall asleep during the daytime or realize that they are taking a long time to fall asleep, so napping may not be the best option. Realize that this is totally okay! There are many other healthy ways to get rested and re-energized, including:
-going on a walk
-meditation
-simply closing eyes for 15-20 minutes without intent of falling asleep
-eating a healthy snack
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