The Mayo Clinic advises people to nap for just 10 to 20 minutes. More is not better when it comes to naps. So nap without guilt, as long as you're still fulfilling your major obligations.Īnd if you still feel guilty about your afternoon snooze, remember that some cultures literally build naps into their collective daily routine, which should be evidence enough that naps are good for you. Saying things like, "If I nap now, I have to stay up later to do ," can further disrupt your sleep cycle and cause you to develop a shameful mindset around napping, as if it's something you should never do. Don't let your nap guilt you into working late or doing more - you needed the extra rest for a reason. Naps should make you feel better, not worse. Napping in a restful environment - with little to no light, a comfortable temperature and a pillow that suits your sleeping style - can help you fall asleep faster and fully reap the benefits of a short power nap. Ideally, you'll nap in the same place you sleep. Your napping environment should be just as restful as your sleeping environment. If you're going to take a nap, you may as well optimize it. This is difficult to achieve during the day without room-darkening curtains, so definitely invest in some if you take a lot of naps. The room you're napping in should have minimal light. If you can make it to a restful area within this timeframe, that's your best bet for a good nap that doesn't mess with nighttime sleep. Though everyone's circadian rhythm is unique, most people experience a dip in alertness around 1 to 3 p.m. Just like long naps, late naps can interfere with your sleep cycle and keep you up at night. The earlier you can nap (once you start to feel drowsy), the better. Here are seven do's and don'ts to keep in mind before your next nap. While some people - as noted above - should generally avoid naps, with the right strategy, most people can savor an afternoon nap and still get quality shut-eye when the world goes dark.
#IF I SLEEP NOW HOW TO#
How to take a nap without ruining your sleepĬue a collective sigh of relief: You can rejoice in the fact that it is possible to enjoy an afternoon snooze and not feel like you ruined your sleep cycle for the next five days. Sleep disorders, such as sleep apnea and insomnia, also contribute to daytime sleepiness. (Fun fact: Caffeine blocks adenosine receptors on your cells, which is why it works to keep you alert.)Īside from your natural body clock, things like nighttime sleep quality, diet, caffeine consumption, room temperature, screen time and exercise habits influence afternoon fatigue. However, your body produces more cortisol in response to certain stimuli, such as exercise, which is why an afternoon workout can make you feel more awake.Īdenosine, on the other hand, makes you feel sleepy, and your body secretes more of it as the day goes on. Cortisol levels in the body are generally higher when you first wake up and decrease steadily throughout the day. It's caused by fluctuations in hormones and neurotransmitters, particularly cortisol and adenosine.Ĭortisol makes you feel awake and alert. The natural dip in energy and focus that you feel after lunchtime is know as the "afternoon slump." This is part of your circadian rhythm, the biological clock inside your body that regulates your sleep cycle.
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