As kids, most of us dreaded nap time. But, as we got older, we began to realize that sleep was essential in our lives. Napping became a daily part of my routine. Everyday, I would come home from school and crash for about three to six hours, only to later stay up all night doing homework. My sleep schedule was being drastically affected, and I knew I had to make changes with my napping habits. Did this mean I would have to quit napping, completely?
Of course not!
Napping has been proven to improve alertness, performance, and mood. According to the U.S. National Sleep Foundation, twenty to thirty minute daily naps are recommended in order to avoid disrupting your sleep pattern. There are many reasons as to why one might feel the need to take a daily nap. If you aren’t getting enough sleep, you may feel worn out throughout the day and feel the need to nap. The National Sleep Foundation suggests that the average person sleeps seven to nine hours every night. Yet, as busy college students, it is sometimes difficult to achieve this.
Poor nutrition can also affect our sleeping habits. It’s important to choose foods that are rich in fiber and protein, and avoid the sugar and carb-filled foods. We must fuel our bodies with properly in order to avoid mid-day drowsiness. Napping is also essential as it allows the brain to recharge. One is able to learn better and retain more information when one is well rested.
Now, how do we achieve the perfect nap? Here are some great tips to help you nap effectively:
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Find a dark and quiet, napping space. Whether it’s your bed or your favorite study spot in the library, choose a space where you feel most comfortable and relaxed. Make sure that you avoid using your electronic devices in order to avoid any distractions.
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Schedule a specific time. If napping is part of your daily routine, try to schedule each nap around the same time so that your body won’t confuse itself. Also, set a time for long you are going to sleep. Naps that consist of twenty to thirty minutes are proven to help re-energize you and improve alertness. If a longer nap is needed, try to aim for a ninety minute nap so that you can experience all the stages of sleep.
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Get comfy and lie down! It’s best that you lie down so that you can go to sleep faster and make the most out of your nap time.
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Coordinate your caffeine. Typically, it takes about twenty to thirty minutes for caffeine to kick in. Therefore, drinking a cup of coffee or tea before your nap can help you avoid the grogginess and sluggish feeling after you wake up.
Now, there’s no need to feel guilty when napping. I hope these napping tips can guide you into establishing a healthy routine. Sweet dreams and happy napping!
Sources:
https://www.cnn.com/2015/09/03/health/sleep-health-nap-sleeping-in/index.html
https://lifehacker.com/5950732/the-science-of-the-perfect-nap