Do you want to say nap? I do! Sometimes a nap just sounds perfect in the middle of the day to get me through to the end and according to research, it can be. A study at the Mayo Clinic shows a nap can be a great addition to afternoons when a cup of coffee isn’t enough to get you through the day.
A well-timed and thought-out nap can be a positive way to boost energy. In addition to more energy, a nap may help you relax and feel more alert. The benefits of a brief 5-15 min nap are almost immediate after the nap and the effects can last 1-3 hours. Consider taking a nap when you feel sleepy or run down. On days when you are wanting a burst of energy, a nap may be the ticket to getting you revitalized. Consider these tips when napping:
- Take naps during the early afternoon so you aren’t interfering with your bedtime routine. Aim to complete your nap by 3 pm.
- Create a cozy napping environment. Just like at bedtime, have your nap room be dark, calm, and quiet with minimal distractions.
- Keep your nap short. Your nap should only be 10-20 minutes long. Naps that are longer can cause you to be groggy or interfere with your sleep cycle.
After napping give yourself time to fully wake up. Allowing time to stretch your body can also help you wake up and return to your daily tasks. Try these tips to elevate your nap and notice a better mood, better performance, and memory along with reduced fatigue.
Happy Napping!
Written by: Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension Miami County.
Reviewed by: Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Washington County.
Sources:
L;, L. N. (n.d.). The effects of napping on cognitive functioning. Progress in brain research. https://pubmed.ncbi.nlm.nih.gov/21075238/
Mayo Foundation for Medical Education and Research. (2022, November 9). How to get a great nap. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319
Napping: Benefits and tips. Sleep Foundation. (2023, June 23). https://www.sleepfoundation.org/sleep-hygiene/napping