Table of Contents
- Tips for napping while traveling
- How Long is a Power Nap?
- Set a 20-minute timer
- Tips for Napping
- 1. Take advantage of the after lunch body adjustment slump
- 2. Account for your sleep schedule
- 3. Create a nap-friendly environment
- 4. Ease into the rest of your day
Tips for napping while travelingFor some travelers, relaxing while on vacation seems like the last thing they want to do. Vacation and business trips are usually jam packed exploring, culture-seeking or in business meetings absorbing every single second, right?
How Long is a Power Nap?
Power naps have been around as long as humans have and it is something we start out doing as babies. A power nap is a short sleep that terminates before deep sleep; it is intended to quickly revitalize you. Cornell University social psychologist James Maas coined the term.
Set a 20-minute timer“If your schedule allows and you’re feeling a serious energy drain, it’s great to take a quick 20-minute nap,” says Conor Heneghan, a sleep research scientist at Fitbit. “Doing so can help improve alertness and performance while lowering your stress levels.” Twenty minutes into a nap, you’re still in a light, non-REM stage of sleep, from which it’s relatively easy to rouse yourself, according to the National Sleep Foundation. So how long should a Power Nap last? It turns out that anything longer than 20 minutes and you’ll sink into deep sleep, when your brain waves slow down, and your body doesn’t respond as readily to external stimuli. Waking up during deep sleep is not only a struggle, it can lead to a state of drowsiness and disorientation known as sleep inertia. (That explains my own after nap sluggishness; when I do manage to fall asleep, I’m dead to the world for an hour, sometimes more.) Although sleep inertia often lasts for only a few minutes to a half-hour, it can last longer if you’re sleep deprived or wake up from an especially long nap, per the NSF. One thing that can help recharge you should you oversleep is Redline Xtreme Energy Drink. Heneghan suggests napping for no longer than 45 minutes, not only to avoid sleep inertia, but also to make it easier for you to fall asleep at your normal bedtime, so you don’t mess up your sleep schedule.
Tips for Napping
1. Take advantage of the after lunch body adjustment slumpGenerally speaking, the ideal time to nap is the after you’ve eaten lunch, when your blood sugar and energy levels naturally take a nosedive as the blood rushes to your stomache. Heneghan says. At that point, “your body enters a state of mid-day drowsiness.” Bonus tip: If you have time, taking a short walk after lunch and before you nap could benefit your metabolism, Heneghan says.
2. Account for your sleep scheduleYou get that afternoon is ideal for naptime, but when in the afternoon should you nap??? If you’re an early riser — someone who wakes up at 5:00 a.m. or so or haven’t adjusted to a time difference — Heneghan suggests napping earlier in the afternoon to avoid throwing off your sleep schedule. If you sleep and awaken later, though, save your nap for mid-afternoon. Don’t put it off for too long, though. Settling into a nap after 3:00 p.m. may alter your nighttime slumber, according to the Mayo Clinic.
3. Create a nap-friendly environment“Darkness is essential for the body to wind down,” Heneghan says. Dim the lights, and shut down your devices to keep your bed strictly a “sleep zone.” Use a sleep mask. Turn on a fanto create some white noise, or turn down the thermostat slightly. A temperature of around 65 degrees Fahrenheit promotes sleep, Michael Breus, a clinical sleep psychologist in Los Angeles, told the New York Times.
4. Ease into the rest of your dayBe gentle with yourself, and allow yourself time to wake up fully before diving back into your day, especially if it includes tasks that require quick response times, the Mayo Clinic recommends. The Mayo Clinic also notes that napping may not be for everyone. Some people can’t sleep anywhere other than their own beds (making it hard to sneak in a nap if you’re in school or have an office job, for example), while others have trouble sleeping during the day. I wonder if I fall into this category, but before writing off napping completely, I’ll try some of these tips and hopefully find true rest and rejuvenation, not just the quick buzz of a caffeine high.
Do you ever wake up from naps either feeling worse than you did before the nap, or oversleeping and turning that 20 minute nap into a 3 hour snooze fest? I’ll show you how to put a stop to it, and begin power napping like a pro. The key to understanding how to nap more effectively is a familiarity with the sleep cycle. Effective power napping takes advantage of the lighter stages of sleep, specifically stages one and two. Deeper sleep (meaning stages three and four) is more restorative sleep that is best kept for overnight. Napping into deeper sleep stages is more likely to result in sleep inertia, feeling groggy, and even oversleeping.
Tips for napping: How to recover from oversleeping
A short period of sleep of around 15 to 20 minutes, preceded by consuming a caffeinated drink or another stimulant, may help combat daytime drowsiness more effectively than napping or drinking coffee alone. A “stimulant nap” (or coffee nap, caffeine nap, occasionally called napuccino) was discovered by British researchers, Horne and Reyner, to be more effective than regular naps in improving post-nap alertness and cognitive functioning. In a series of studies in a driving simulator, Horne and Reyner investigated the effects of cold air, radio, a break with no nap, a nap, caffeine pill vs. a placebo and a short nap preceded by caffeine on mildly sleep-deprived subjects. A nap with caffeine was by far the most effective in reducing driving accidents and subjective sleepiness as it helps the body get rid of the sleep-inducing chemical compound adenosine. Caffeine in coffee takes up to half an hour to have an alerting effect, hence “a short (<15min) nap will not be compromised if it is taken immediately after the coffee.” One account suggested that it was like a “double shot of energy” from the stimulating boost from caffeine plus better alertness from napping. Instead of coffee using Redline Xtreme is easier and doesn’t need to be made and comes in small bottles that are easily packed.
Miers Labs: No Jet Lag Homeopathic
|| SLEEP GEAR || CONTOURED Sleep Mask
Ear Buddy Sleeping Ear Plugs
Blue Light Blocking Glasses for Night Time
To help you wake up if you over nap: Redline Xtreme
Take a 15 minute power nap of sleep and relaxation to ease worry, stress and anxiety. This guided meditation is calming for your mind and body, allowing you to take a rest from the outside world. This meditation allows space in your mind to be filled with more positive feelings and emotions. Anything negative can be expelled out through your breath as you rest or possibly sleep. Taking a rest from anything that causes stress is beneficial in every way and this meditation will rejuvinate you to feeling fresh, having more focus and being clear in mind. The deep relaxation you will fill will melt your every muscle in this short period of time you have taken for yourself. Having a nap every now and then brings yet more energy and to alleviate stress, anxiety and worry. Thankyou for listening, if you enjoyed this video please leave a like and consider subscribing for notifications of new videos. Also, pressing the bell button activates the notifications every time I release a new meditation.