According to Pew Research, about 1/3rd of adults will take a nap on a typical day. When done correctly, a nap can help someone feel refreshed and ready to take on the day again. However, most are all too familiar with the feeling of waking up from a “short rest” confused on what day it is and feeling the effects of sleep inertia. This feeling is described as the decline in mood and energy after waking up from a nap or full sleep. To help avoid this, we have compiled the best tips on how to maximize your nap experience to guarantee it does the job right!
Time It Out
Timing is key when it comes to a successful nap. If you find that you don’t have much time to squeeze one in, limiting your nap to 20 or 30 minutes max is the best way to go. The only exception to this rule is if you have 90 minutes or more for your nap. This is because it typically takes 90-120 minutes to go through an entire REM sleep cycle. If you have that amount of time, then feel free to utilize it to get that full night's rest feeling. However, if you fall in between the 30-90 minute zone, that nap may result in sleep inertia. It is best to schedule in your nap for early afternoon so it doesn't interfere with your full nightly sleep. This also guarantees you won’t lose daylight during your nap which can lead to extra confusion when you wake up.
Insomniac? Don’t nap
If you have insomnia or other sleeping problems, napping during the day can do more harm than good. By taking a rest during the day, you will be worsening the problem by being less tired to sleep at night. Some better ways to try to get the rest you need when dealing with insomnia are keeping the same bedtime every night, exercise during the day, and scheduling in wind-down time in your evening.
Start An Activity
One of the best methods for eliminating that groggy feeling after a nap is to get out of bed as soon as possible and expose yourself to bright light or begin a light physical activity. Research has proven that an activity even as face washing after a nap could help improve or delay post-nap grogginess. It may seem like a difficult transition in the moment, but the sooner you can switch your brain back into “day mode” the more productive you can be.
Try a Caffeine Nap
If you have never heard of a caffeine nap, it may be time to give it a try! Simply drink a coffee right before you nap and you should be guaranteed to wake up with a little extra pep in your step. This works since it typically takes around 30-60 minutes for the effects of caffeine to fully work in your body. Make sure you lay down to nap right after finishing your cup or else you will risk not timing it out quite right.
Find Your “Nap Zone”
To ensure your nap is entirely successful, make sure you pick an environment that is comfortable with limited distractions. You can optimize your nap experience by blocking out light with blinds and curtains as well as limiting noise and choosing a comfortable mattress for your daily and nightly rest. Many people even choose to invest in eye masks, ear plugs, or a noise machine to play calming white noise in order to cancel out any outside sounds of the day.
The many benefits of a nap such as increased productivity, mood, and overall health make them hard to resist! It is important you obtain all the information you need to be sure your nap gives you the results you need to continue with your day. At Wholesale Mattress, we want to guarantee you have the most comfortable naps and nightly rests by helping you pick the best mattress for you! Our goal is to make your shopping experience as easy as possible so you can have the best nap possible to energize your day. Call us at (334) 821-0558 to find your dream mattress today!