We've all had those days where we had to put in more effort than usual. It can be those long nights spent studying in a college or even working overtime at an office job. Naps usually come into our minds at moments of tiredness and they can really do the trick. Recent studies show that napping two or three times a week is great for your heart and is totally healthy. The optimum amount of minutes one should nap is 30-90 minutes and not longer. A nap past 90 minutes usually turns into deep REM sleep and this can affect people's sleeping patterns later on during the night. For some tips to maximize your nap times, follow these simple tactics.
Caffeine Nap Time
A caffeine nap time also called a 'naplet' can leave you feeling extremely energized afterward. To start maximizing your nap, brew a cup of coffee of your choice. Be it a cappuccino, an iced latte, or even an espresso. After downing a cup, head to bed for a 20-30 minute nap and you'll wake up feeling the kick of the caffeine afterward, all geared and ready to be productive.
Avoid Napping After 4 PM
If you're feeling a surge of exhaustion, it's best to take a quick nap earlier on in the day and even at noontime. Falling asleep past 4 PM can lower your body's circadian rhythm and disrupt your night's sleep. If you're napping on the go, then an eye mask and a pair of earbuds are your best bet for getting a decent snooze break.
Micro Napping
Instead of going for a full-on half-hour nap, opt for a 10-minute nap. It may seem ineffective but even a 10-minute nap can be beneficial. A 2020 study discovered that resting your eyes for 10 minutes can increase alertness without compromising your sleep later on. When it comes down to napping, it's all about how much time you have to spare. If you have a half-hour break at work, you can use some of the time to rest and then go on a walk afterward to boost your energy. It's all about timing your naps and making sure you're not oversleeping. Napping is a skill that takes practice and a lot of trial and error to see what works best for you and your busy schedule.