In general, in American culture naps are considered suitable only for children and perhaps retired people. On the other hand, in some countries like Italy and Spain, naps are characteristic of their culture. Why is this so? Could they be right? Indeed, they are. Naps are proven to be beneficial at every point in our lives. So, let’s now see why you should take naps and how to take a restful one.

The Benefits of Taking Naps

On average adults should get 7 to 9 hours of sleep each night. However, around 70 million Americans have sleep issues such as insomnia, sleep apnea, or environmental circumstances that disturb their sleep and don’t get that recommended sleep. Eventually, lack of sleep negatively affects physical health and the way people function during the day.

That said, although nocturnal sleep shouldn’t be replaced by naps, evidence shows that they improve daily performance and alertness. Namely, the more you’re awake, the more your cognitive abilities and memory reduce. So, taking a midday nap could help you ‘restart’ and ensure you function at your best.

What’s more, taking a nap could not only improve your memory and cognitive abilities, but would also decrease the effect of daytime sleepiness on mood, emotional processing, and concentration. Yet, useful napping is a kind of art as too much sleep during the day can leave you awake at night. Hence, let’s go through some basic tips to help you take productive and restful naps to reap all the benefits napping offers.

Tips to Take a Restful Nap

As already noted, taking long and frequent naps throughout the day will impede your nocturnal sleep which shouldn’t be replaced by napping. Here’s how to take a restful and productive nap:

Take Short Naps

First and foremost, ensure you set your alarm for 15 to 30 minutes before you lie down for a nap. The longer your naps are, the groggier you’ll be after you wake up. With that in mind, take short naps just to recharge and refresh yourself to be able to be productive until bedtime.

Nap Earlier in the Day

We’ve already concluded that naps are typically considered nightly sleep busters. But, that’s mainly because of late afternoon naps. You can decrease the chance of being awake at night by limiting your naps from late morning to early afternoon, i.e., before 3 p.m.

Lie Down for a Nap

If you want to enjoy the benefits of napping and take a truly restful nap, lie down for a nap and avoid sleeping in an uncomfortable position like sitting up. According to science, when you are in a horizontal position, your brain moves into a deeper sleep more easily.

Eliminate Environmental Disruptions

Research shows that sound and light can significantly impede sleep. Therefore, ensure your napping environment is free of light and sound. For example, you can use a white noise machine or earplugs to eliminate sound and an eye mask to block out light.

Have some Caffeine Before Napping

Last but not least, even though it may sound surprising, having some caffeine before taking a nap is quite useful. The reason for this is that caffeine won’t allow you to have any trouble waking up or end up oversleeping. It takes about half an hour for caffeine to perk you up which is ideal for your wakeup time.

Now that you know the benefits of napping and how to take a restful nap, follow the tips and ensure you get the most out of it.