Everyone does it. No matter what age you are, at some point in your life you have taken or will take a nap. When we were young, napping meant that we had to stop playing so no one wanted to do it. When we get older we will be so tired we will have no choice but to do it. So what about now? We’re in the prime of our lives as college students and yet…we just wish to sleep it away. I’m exaggerating, of course. Naps really aren’t that prevalent amongst our generation, but they are still there for most of us rundown, overworked college students. So, with the feeling of an approaching doom cloud called finals week only 3 weeks away, let’s discuss how you can effectively nap to optimize your day, your studying, and hopefully your routine for the rest of your college career.
Tip #1: The best time of day to take a nap actually is right after lunch. From about 1:00 to 2:30 pm our body temperature dips causing us to feel more tired. Our circadian rhythm also comes to the point in its cycle where it creates a craving for a nap at this point in the day.
Tip #2: The duration of your nap should depend on what you’re looking to get out of your rest. If you just want a power nap for a boost of energy 10-20 minutes is best. Napping for an hour can leave you feeling a little groggy but will also increase your ability to remember facts, names, and faces. Finally, if you really have the time and are in desperate need of it, a 90-minute nap will be the best way to get through a fully cycle of sleep. This can then lead to greater overall memory and creativity. Researchers also strongly urge against 30-minute naps because you will wake your body up in the midst of its cycle and you will be left with a groggy feeling sleep hangover. Also keep in mind that it takes the average person about 7 minutes to fall asleep, so plan accordingly.
Tip #3: Environment is key. In order to get the most out of your nap, you need to create a calming place that will allow you to fall asleep easily and be uninterrupted, until you want to be. A dark, quiet place that is slightly on the cooler side will allow your body to fall asleep quickly and get the rest it deserves. Additionally, if you have a hammock or somewhere you can ‘rock’ yourself to sleep, this will probably allow you to fall into a deeper slumber.
Tip #4: Take a caffeine nap instead. Basically, you can drink a quick cup of coffee that you know works for you, then immediately take about a 20-minute nap. Once you wake up, you’ll feel rejuvenated from your nap and your caffeine will just be kicking in so you can hit the ground running.
Tip #5: Take a walk outside as another alternative. The best time to take a nap occurs when your body temperature drops so if you go outside instead you will increase your energy by absorbing necessary Vitamin D, increasing your temperature, and upping your circulation.
Tip #6: If you want to avoid napping altogether, get enough sleep. This may seem obvious but researchers are convinced that if we weren’t sleep deprived we would never need naps. So going to bed earlier and getting the suggested 8-10 hours of sleep can be worth it and add time to your schedule the next day.
My hope is that you take at least some of the expert’s advice and aim it towards your napping schedule, but even if you choose not to do so, I wish you the best. After all, the goal of sleep is to rejuvenate you for the remainder of your day-or night-so if you feel like your napping is effective enough as is, then don’t change a thing. Finally, please remember that when you wake up, you have just awoken from a slumber that others around you didn’t get to experience so you should probably be kind to them…unless they’re the reason you woke up, in which case, they deserve what they have coming! Also, in case you want to know how I wrote this article, I watched this video on how NOT to take a nap ;D https://www.youtube.com/watch?v=A8yMzta94l0