When I pick the moment for an afternoon nap, I always make a mental note to flip off the switches of any electronic devices I have control over, and even some things I don’t. If I can eliminate my nap gremlins, I sleep better and wake up rested and ready to go. What are the gremlins running around ruining your naps? I’d like to know. These are my gremlins, and several popped up during the same nap just the other day.
My mind was racing and I couldn’t turn it off.
House phone ringing
Cell phone ringing
Cell phone beeping due to low battery
My husband arriving home
Fighting a cold
Napping too late in the afternoon
Napping for too long due to all the interruptions
Don’t let sleep gremlins ruin a perfectly good afternoon nap.
I realize some of these interruptions were my fault, and most were preventable, but sometimes I forget to set the stage for a good nap and I always pay for it. It seems like a little thing, but if you take a few steps to avoid nap nuisances you will enjoy your short peaceful nap instead of cursing the nap gremlins. And the good news is, these steps shouldn’t take more than a minute. The important thing is to think about what interruptions might keep you from napping successfully – which means staying asleep until you want to wake up. Once you have your short list of things that bother you, figure out what to do to keep them from spoiling your nap.
Here are some ideas I’ve come up with through my own experience, not that I always put them into practice myself:
1. Nap between 1pm and 3pm.
Our bodies have an internal cycle called the Circadian rhythm, which acts like a human biological clock. This clock is synchronized by our body temperature and melatonin secretion. Based on this cycle the best time for most of us to fall asleep is between 11pm and 4am, and then again between 2pm and 4pm. Research varies on the best time to take a nap.
2. Be in a controlled environment.
If this is difficult – like at an airport – do your best anyway, and your brain will know that you’ve taken positive steps and will reward you by enabling you to get more relaxed. So silence the ringer on your phone, shut out as much light as possible, lie down somewhere comfortable and safe, and take that nap. Do whatever you need to do to decrease the possibility of interruptions.
3. Nap for only 10-30 minutes.
Shorter naps will allow you to wake up feeling refreshed, less stressed, and more energized the instant you wake up. Some folks can nap for as long as 45 minutes and still wake up refreshed, but by napping that long you do run the risk of feeling groggy upon waking. You have to experiment and find out what works best for your body. 4. Use your best methods for calming your body and mind. Sometimes, if I lie down for a nap when I’m very tired, I’ll fall asleep almost instantly. Other times, it can take a while.
4. Practice.
Good nap taking requires practice; so don’t give up. Once you have a method that works well for you nap taking will become easier, take less effort and satisfy you on a regular basis.
5. Consistency
You don’t have to take a nap everyday, but when you do nap, if you begin and end the nap around the same time, your body will respond better over time. It’s the same with sleeping at night. If you go to bed and wake up at the same time everyday you will begin to get more quality sleep. Our bodies have an internal cycle, so why not go with the natural rhythm already put into motion? Babies and children respond better to routine, and I do too.
What tricks and tips do you have for taking short daytime naps?
Let me know.
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