Benefits of Napping
Improve cognitive functions
Improves heart health
Reduces stress and anxiety
Improves physical performance
Tips For a Better Nap
- Use a timer to not oversleep and continue your work. Experiment with times between 5-45 minutes.
- Use a blanket because you lose body heat as you snooze
- Keep your head elevated, preferably on the arm of a couch or stacked pillows
- Try napping in a cool, dimly lit room. Full darkness and a warm room will cause you to fall into a deeper sleep.
- Nap in the afternoon, typically after eating. This is the midway point of your day, so napping too early may not last you and napping too late may mess up your night sleep.
- Drink a cup of coffee or tea right before napping. The caffeine will kick in right as you’re waking up and help you get going faster.
- Place a pencil between your fingers. As you sleep, your fingers will relax and the pencil hitting the floor will wake you up (a good alternative if you don’t have an alarm!).
Sources:(1) Lovato, Nicole, and Leon Lack. “The Effects of Napping on Cognitive Function.” Human Sleep and Cognition: Basic Research. By Hans P. A. Van Dongen and G. A. Kerkhof. Amsterdam: Elsevier, 2011. 155-66. Print.
(2) Naska, Androniki, Eleni Oikonomou, Antonia Trichopoulou, Theodora Psaltopoulou, and Dimitrios Trichopoulos. “Siesta in Healthy Adults and Coronary Mortality in the General Population.” Archives of Internal Medicine 167 (2007): 296-301. US National Library of Medicine National Institutes of Health. Print.
(3) Catley, D., and C. Karlson. “Sleep and the Affective Response to Stress and Pain.” Health Psychology 26.3 (2007): 288-95. NCBI. Print.
(4) Milner, Catherine E., and Kimberly A. Cote. “Benefits of Napping in Healthy Adults: Impact of Nap Length, Time of Day, Age, and Experience with Napping.” Journal of Sleep Research (2009): n. pag. Wiley Online Library. Web.
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