While taking a nap may seem straightforward there could be more to it than meets the eye!
Here are some tips to help you feel well rested and not wake up groggy after your nap.
Take A Nap Before 3pm
If you’re feeling tired try to plan your nap for before 3pm.
The best time to sleep is between 12pm and 2pm when most people experience a dip in their energy levels.
Sleeping past 3pm can interfere with your nighttime sleep creating the same problem of feeling sleepy the next day.
Create A Peaceful Environment To Sleep In
Close the curtains and shut the door because the best naps happen in a dark and quiet room.
Doing this ensures you get the most out of a nap.
If your room is too bright or noisy you could consider using a sleeping mask and playing some white noise in the background.
The 30-90 Rule
This rule dictates the duration of sleep so that you don’t feel groggy afterwards.
The optimal time is between 20-30 minutes for short naps and 90 minutes for a long nap.
This is because when we sleep our brain goes through different sleep phases and one complete sleep cycle takes around 90 minutes.
Waking up in the middle of a sleep cycle can leave you feeling groggy and even sleepier than you were before.
Bed vs Sofa
The best napping surface depends on the type of nap.
If you’re aiming for a short one opt for a sofa as you are less likely to get too comfortable and sleep for too long.
For longer naps go for your bed so you can comfortably go through a full sleep cycle.
Ultimately this comes down to your preference so nap where you like!
Try A Caffeine Nap
If you’re aiming for a quick nap you may want to consider drinking a cup of coffee before dozing off.
A short nap of 20 minutes will give the caffeine enough time to kick in.
This is best used when you need a quick boost of energy but shouldn’t be done too often.
Give Yourself Time To Wake Up
After your alarm you should take some time to fully wake up.
And remember not to keep hitting snooze on your alarm so you don’t fall into deeper sleep.
Let us know if these tips helped you out!
