You’re having a lazy Sunday afternoon, maybe you’ve just enjoyed a delicious roast or you’ve got back from a long walk. What’s more perfect than cozying up on the sofa and enjoying an afternoon nap? Naps tend to get a bad rep for how they can disrupt our sleep cycles, so we’ve delved into what really makes the perfect nap that you won’t end up paying for later in the night.
Why do we nap?
Have you ever wondered why we feel so refreshed after a good nap? It turns out that our brains need time to recharge throughout the day, and napping is one way to do just that.
To understand why napping can be so beneficial, it’s important to understand the science of sleep. Our brains go through different stages of sleep, with each stage serving a unique purpose. During the first stage, our brains transition from being awake to being asleep. The second stage is characterised by a slowing of brain activity, as well as bursts of electrical activity called sleep spindles. The third and fourth stages, also known as deep sleep, are where our bodies do most of their healing and repair work.
Napping can be a way to help our brains catch up on some of the restorative processes that happen during deep sleep. Even a short nap can help us feel more alert and focused, while a longer nap can provide even more restorative benefits. Plus, taking a nap during the day can help reduce feelings of fatigue and improve our overall mood.
If you are unable to get enough hours of sleep due to a busy schedule or are suffering from insomnia, taking a nap can help. According to research, the idea that people should sleep in one solid block is a myth.
The perfect time of day to nap
When it comes to taking the perfect nap, there are several factors to consider. One of the most important is the time of day. Depending on when you take your nap, you may experience different benefits and drawbacks.
For example, if you’re someone who struggles with getting enough sleep at night, taking a nap in the early afternoon may not be the best idea. This is because napping too late in the day can interfere with your ability to fall asleep at night. On the other hand, taking a nap too early in the morning may not be as restorative as napping later in the day, as our bodies tend to naturally crave more sleep during the afternoon hours.
The length of your nap is also an important consideration. While a quick power nap of 20-30 minutes can help improve alertness and productivity, a longer nap of 60-90 minutes may be more restorative and provide greater cognitive benefits. However, napping for too long can also lead to grogginess and interfere with your ability to sleep well at night.
Dr. Lindsay Browning from luxury bed retailer And So To Bed recommends deciding the length of your nap before nodding off. The length of your nap has a significant impact on how you feel afterward. To avoid waking up groggy after a nap, either take a short 20-minute nap or a longer nap lasting at least 90 minutes. Because the body has one and a half hour sleep cycles, if you wake up in the middle of this cycle during the deep sleep phase, you will feel worse than you did before the nap.
The timing of your nap is critical. Late-afternoon naps can disrupt your nighttime sleep. If your normal bedtime is around 11 p.m., you should not nap after 2 p.m. Napping past this time can throw your bedtime routine off and you may find it hard to drift off to sleep.
Read more: Productivity, mood & relationships impacted as nearly half of brits aren’t getting enough sleep
Set yourself up for a great nap
Creating the right environment for napping is just as important as finding the right time and duration. The ideal nap environment should be cool, quiet, and dark, which helps promote relaxation and encourages the body to enter into a deeper stage of sleep.
One of the easiest ways to create a good nap environment is to choose a quiet, dimly lit room in your home. If you’re able to, close the curtains or blinds to block out any natural light that may enter the room. If noise is an issue, consider using earplugs or a white noise machine to help drown out any distractions.
Although 29% of Brits admitted to napping while working from home, you should try to avoid napping at your desk or on the sofa. Ideally, you should nap in your bed because your body is already accustomed to sleeping there, which can aid in falling asleep.
Temperature is also an important consideration when it comes to napping. A cooler room temperature, between 60-67°F (15-19°C), can help lower your core body temperature, which in turn can help promote deeper sleep. If you find it difficult to maintain a cooler room temperature, consider using a fan or air conditioning unit to help regulate the temperature.
Finally, make sure that you have a comfortable place to nap, such as a bed or couch with supportive pillows and blankets. Avoid napping in uncomfortable or awkward positions, as this can lead to aches and pains that can disrupt your sleep and leave you feeling groggy afterwards.
Reaping the rewards
In addition to creating a comfortable environment for napping, there are a few other tips and tricks that can help you get the most out of your nap.
Set an alarm
It’s important to set an alarm for your nap to prevent oversleeping and disrupting your nighttime sleep schedule. Stick to the nap duration that works best for you and set an alarm to wake you up at the end of your nap.
Relax your mind and body
Take a few deep breaths and try to relax your muscles before you begin your nap. This can help calm your mind and prepare your body for sleep.
Use aromatherapy
Certain scents, such as lavender or chamomile, can have a calming effect on the body and help promote relaxation. Consider using an essential oil diffuser or aromatherapy candle to create a relaxing atmosphere for your nap.
Wear comfortable clothing
Loose, comfortable clothing can help you relax and get into a restful state. Avoid wearing tight or restrictive clothing that may be uncomfortable or disrupt your sleep.
Limit caffeine intake
Caffeine can interfere with your ability to fall asleep and stay asleep, so it’s best to avoid caffeine before your nap. Try drinking a glass of water or herbal tea instead.
Avoid unintentional naps
When you’re watching your favourite new show, it’s difficult to not let your eyes close and let yourself have a quick rest. However, unintentional napping on the sofa can significantly reduce your sleep drive and make you less likely to sleep at night because you have already slept close to your bedtime.
Sleeping in front of the TV can also disrupt your sleep due to the light from electrical devices. Blue light emitted by electronic devices such as smartphones, televisions, handheld consoles, and laptops mimics daylight and can suppress melatonin production, our sleep-promoting hormone.
Napping can be a great way to recharge and improve your overall health and well-being. By finding the perfect time of day, duration, and environment for your nap, you can experience the many benefits of napping, including improved mood, increased productivity, and better cognitive function.
Remember, napping is not just for children or lazy afternoons. It can be an important part of a healthy sleep routine, particularly for those who struggle to get enough sleep at night. By making napping a regular part of your routine and following these tips, you can maximise the benefits of your nap and wake up feeling refreshed and ready to tackle the rest of your day.