Taking naps can be a great way to rest and recharge during the day, but not all naps are created equally. Some forms of napping can affect your nighttime sleeping patterns, and some can leave you feeling more tired than you were when you first laid down! Luckily, there are steps that you can take so that you can enjoy better naps, allowing you to get a bit of shut-eye when you need it the most!
Nap at the Right Time
First of all, the time of day that you choose for your daily nap really makes a difference. If you nap too close to bedtime, it can make it impossible to fall asleep at a decent time and to sleep through the day. This means that you should always make sure that you nap several hours before you are expecting to go to bed. You will also want to choose a time of day when there will be minimal distractions, since being woken up repeatedly during a short nap can make the whole ordeal quite frustrating.
Set an Alarm
If you don’t usually set an alarm before you lay down to take a nap, now is the time to get in the habit of doing so. The first reason is so that you can avoid messing up your evening sleeping patterns. Napping for too long can disrupt your sleep schedule, so make sure that you don’t allow yourself to nap for longer than about 45 minutes each day. Some people find that a 20-minute nap is ideal. You may have to experiment a bit to determine the perfect napping time for you — a length of time that allows you to feel rested and recharged without making it hard for you to sleep at night.
Another good reason to set an alarm for your nap is because it can actually make it a lot easier for you to fall asleep. It can be easy to be concerned about napping for too long, particularly if you have something planned for later in the day, and this concern can make it tough for you to fall asleep in the first place. Then, when you finally do fall asleep, you may end up sleeping past the time that you meant to wake up. Setting an alarm will allow you to relax and fall asleep more easily and can also help prevent you from oversleeping.
Choose a Comfortable Place
It can be easy to fall asleep in your favorite chair, but this can lead to you falling asleep in an unnatural and uncomfortable position. This can make your nap a lot less comfortable and can even cause you to wake up with kinks and cramps. Napping on a couch or in the bed is often the best choice, since you can stretch out and lie down without worrying about being uncomfortable. Remember the same tips that you should remember when you are sleeping at night — try to be nicely elevated, and avoid using too many pillows, which can make your neck uncomfortable. Napping without a pillow or with one rather flat pillow is generally best, and sleeping on your back might be the most comfortable position, since it will mean that your spine is kept straight.
Enjoy Darkness, Even During a Daytime Nap
Sometimes, it is tough to fall asleep during the day, with the daytime light shining through your windows. This is the same reason why some people who work night shift have trouble sleeping. For the best rest, even during a daytime nap, it is best for you to be in dark conditions.
You have a few options for this — if you like to take a lot of daytime naps, you might find that it is worth it to invest in blackout curtains or shades, which are designed to keep the light out. Not only can this make sleeping during the day more comfortable, but it can even cut down on your cooling bills during the summer months, since it can prevent the sun from shining in and causing the temperature in the room to rise. If you don’t want to invest in new curtains or shades, you can improvise by hanging up a dark-colored blanket over your windows while you’re napping. It might not look great, but it can help you enjoy darker, more nap-friendly conditions. Another option is to purchase a sleeping mask, which you can use to cover your eyes to block out the light.
Shut Out All Noises
Even though you might expect your family members to be quiet late at night when you’re trying to sleep, it can be unreasonable to expect for your home to be completely quiet in the middle of the day. It can be tough to try to take a nap when there is a lot of noise going on in the home, however, but you do have options. First, you’ll want to let others know that you are planning on taking a nap so that they know not to bother you if they don’t have to. Secondly, putting in ear plugs can help block out a surprising amount of noise. This can be helpful if you’re worried about the people in your home making a lot of noise, or even if you live in a neighborhood or apartment complex and think that your neighbors or the traffic will prevent you from taking a good nap.
Consider Drinking Something Caffeinated First
It might seem counterproductive to drink coffee or another caffeinated beverage before you take a nap, but it can actually help. Basically, the theory is that it takes about 20 minutes for the effects of caffeine to really kick in. Therefore, if you drink a cup of coffee before you lie down for a nap, you can expect to take about a 20 minute nap before you feel the effects of the caffeine. This can help you wake up in a reasonable time frame and can help you feel more energized when you finally do rise from your nap.
Take a Walk Afterward
If you have time, it can be a good idea to take a quick walk after you wake up from your nap. This will help you wake back up after taking a short rest and can give you energy to continue on with your day. Plus, it’s a good way to add in just a little more physical activity into the average day. It doesn’t have to be a long walk — just a brisk walk around the block can be a good way to put some pep in your step after a short but refreshing nap.
Consider Scheduling Your Nap
Many people just lie down to take a nap when they feel that they need one. However, if you are able to fit it into your schedule, it can be a good idea to schedule a nap into your day. If you take a nap at the same time each day, it can help prevent your sleeping schedule from being affected and can make it easier for you to fall asleep when you do lay down for a nap.
Following these tips can help you enjoy a better, more comfortable napping experience. Also, if you are looking for a comfortable mattress that is made from natural materials and will make both napping and sleeping at night that much better, contact your local Urban Mattress store so that we can help you!