How to take a good nap – 12/01/2023 – Balance

A nap is “like a performance-enhancing drug without the drug part,” says Jade Wu, a sleep psychologist and researcher at Duke University. Taking a nap can help you think more clearly, react more quickly, improve your mood and improve your memory, she says.

But a good nap is as much an art as a science, and it can take some practice to master. If you work from home or can find a quiet space at the office, or even if your nap opportunities are limited to weekends or days off, it’s worth trying some rest during the day, sleep experts say.

HOW TO BECOME A GOOD SLEEPER

GET THE MOMENT
The best time to nap is about six to eight hours after waking up in the morning, says Sara Mednick, a professor of cognitive science at the University of California, Irvine.

There’s a “natural circadian dip” in the early afternoon, Wu says, because levels of the stress hormone cortisol and other signals that help us stay alert then begin to decline.

Be careful about napping too late in the day or for too long, especially if you have trouble sleeping, said Dr. Wu: “This is like eating a very large dessert before dinner; it will take away your appetite.”

KEEP EXPECTATIONS LOW
You might not fall asleep during your nap — or at least you might not think you did — and that’s okay, says Mednick. We’re often “a little conscious” in the early stages of sleep, she said, but “it’s still a good rest.”

She mentioned a recent study that found that entering the lightest phase of sleep — a kind of twilight zone where the mind wanders dreamily — for just one minute during a 20-minute rest led to more creativity and better problem-solving in adults. young people.

BE COMFORTABLE
Set yourself up in a quiet place where you’re unlikely to be interrupted and put your phone on airplane mode, says Wu. If you’re lucky enough to have an office or access to a nap room, consider keeping a pillow, eye mask and ear plugs at work, said Jessica Payne, a psychology professor at the University of Notre Dame.

Next, try tuning your five senses to “get out of your head and into your body,” says Wu, and let your breathing slow and deepen. “It allows sleep to come to you.”

BEWARE OF CAFFEINE
There is limited evidence that a “coffee nap,” where you consume caffeine before dozing off, can improve your mood and alertness after waking up. This can be useful if you are preparing to work a night shift; otherwise, Mednick is not a fan of this approach. It can go wrong if caffeine keeps you awake at bedtime, she says.

KEEP IT SHORT AND SET AN ALARM
Payne recommends limiting your nap to about 20 minutes — long enough to capture the lighter phases of a sleep cycle, which are “still restorative but easy to wake up to,” she said. Such a short nap, even taken later in the day, is also unlikely to interfere with your nighttime sleep, says Mednick.

After 20 to 30 minutes, you’ll enter deeper stages of sleep, and trying to wake up can feel “like pulling yourself out of molasses,” says Wu.

If a 20-minute nap makes you drowsy, it could mean you’re so sleep-deprived that your brain quickly “slumps into deep slow-wave sleep,” says Payne. If you have time, you may benefit from a 90-minute nap, which allows for a more complete and restorative sleep cycle, she added. Such naps can be especially helpful for those who need more sleep, such as athletes, pregnant women, or people trying to compensate for irregular work schedules.

No matter how long you plan to sleep, set an alarm before you close your eyes, says Wu, so you can relax and know you’ll wake up in time for the next thing in your day.

STAND UP CORRECTLY
Give yourself a few minutes to wake up, says Mednick, and try to get some sun or bright light in your eyes. “That’s a very strong signal to your brain that it’s time to be alert.”

Spritzing cold water on your face and neck and moving your body by going for a brisk walk or jumping can help, too, she said.

IF YOU CAN’T SLEEP, TAKE A BREAK
Some people have trouble waking up from naps and don’t seem to benefit from them as much as others, says Mednick.

If napping isn’t for you, or if your workplace isn’t conducive to napping, consider other ways to let your brain “switch off,” like going for a walk or doing a short meditation or deep breathing, says Mednick.

“You can’t exert yourself at the same level throughout an entire day.”

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