A new academic year is upon us and that means new school supplies, new challenges, and new schedules. Whether you are a night owl or early bird, creating a course schedule that is conducive to your natural sleep rhythm is important. For those who do not have the flexibility to schedule whenever they want, napping is a great addition to those days when a cup of coffee or a quick walk are not enough to make it through the day.
When planned and implemented correctly, naps can be extremely beneficial and are not just for gaining an energy boost but they can also help to provide relaxation, improve mood, and increase alertness. Read up on best practices for napping below to maximize your nap and make it through the day.
When should you take a nap?
- You feel unexpectedly fatigued, run down, or sleepy
- You know that you will get less sleep that night
- You want a quick burst of energy/revitalization throughout your day
How should you take naps?
- Keep them short! Naps should only be 10 to 20 minutes long. Longer naps are more likely to cause grogginess.
- Take them within the early afternoon. Aim to be finished napping by 3:00 pm. If you take a nap too late, it can interfere with your sleep cycles throughout the night.
- Find an appropriate environment. The room should be quiet and dark with minimal distractions. Set the room to a good temperature.
What should you do directly after a nap?
- Stretch and move your body slowly.
- Allow yourself to wake up fully. Don’t rush into any activities.
What are some benefits of taking naps?
- Elevated mood
- Alertness
- Better performance
- Faster reaction time
- Better memory
- Reduced fatigue
What are some downsides to napping?
- Sleep inertia, which includes grogginess and disorientation
- Future sleeping problems such as insomnia or poor-quality sleep throughout the night
What are some stigmas associated with napping?
- If someone naps frequently, they are lazy and have a lack of motivation.
- Napping is only appropriate for young children, older individuals, and those who are sick.
These stigmas are false, and they indicate that we need to be more educated on the potential benefits of napping. Although the best way to stay healthy and alert is to achieve quality sleep at night, occasional naps can really improve your mental and physical stamina!
Resource:
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319 https://www.sleepfoundation.org/articles/napping