Power naps are usually 20 to 30 minutes long and are meant to rejuvenate you during the day. There are things you may do if you have been struggling to take a power nap. Below are tips for taking a power nap right.
Have It Timed
The first thing you need to do is to time your naps. A power nap should not be more than 20 minutes. Otherwise, you will wake up feeling groggy. If you want to do a long nap, then it is recommended you take a 9-minute nap as that ensures you get the full cycle of sleep. The perfect timing will ensure you wake up feeling well-rested.
Create the Perfect Setting
You often struggle to fall asleep when the environment is not suitable. To help you with this, ensure you sleep in a dark room with less noise. Get a pillow so that your neck is comfortable and ensure you do not snore all the time. In case you have sleep apnea or snoring issues, you might need to see a snoring dentist so it can be treated. Sleep apnea might prevent you from having a good power nap, and that beats the whole point of taking it in the first place.
Eliminate Any Distractions
The other thing you need to do when you go down for your power nap is to eliminate all the distractions. Do not go to sleep with your phone in hand or when your computer is still on in the same room. Switch off all the devices at least five minutes before you go down for a nap. That way, you can fall asleep sooner and be refreshed by the time your alarm goes off.
Set a Regular Sleeping Time
Make it a habit to ensure you do not have trouble with your power nap. Your body will get used to needing a nap after a short while. The best time to go down for such a nap is in the afternoon between 1 and 3 pm. Space it out to be at least four hours before your actual bedtime. Having a regular power nap time will ensure you do not struggle to fall asleep, which is what you want.
Sleeping after a meal is also recommended since a heavy meal will slow you down and makes it easier to fall asleep. It would be best to have your power nap at least 30 minutes after your afternoon meal, and you will nod off before you know it.
Only Nap When Necessary
While the idea of taking a power nap sounds like fun, it can also be frustrating, especially if you struggle to fall asleep. For this reason, it makes sense to only go down for the nap when you need it. If you have to make the most out of your nap, stay active throughout the day and work to a point where your brain and body are tired.
That way, when you go down for a nap, you will not struggle with falling asleep, and everything will come so easy for you. While napping on a schedule is recommended, you can skip your nap on days when you do not feel exhausted.
Try a Coffee Nap
Even though coffee is meant to wake you up and keep you active, it is also helpful for power naps. With a coffee nap, you will take a cup of coffee just before your nap. Since coffee takes 20 to 30 minutes to kick in, you can be sure that by the time your power nap is down, the coffee effects will have hit. Many people who have tried the coffee nap admit that they wake up feeling more energized and can go through the rest of their day.
The benefits of a power nap are so many, and doctors recommend taking it when you can. If you find yourself struggling throughout your afternoon, then maybe it is time for you to try to get a power nap. You might find it strange at first, but after a while, it will be something you look forward to. The tips above will be essential for you and ensure you make the most of your nap.
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