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Alaska Sleep Education Center

5 Guidelines For A Successful Nap

Posted by Jennifer Christensen on Jul 31, 2013 1:51:00 PM

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Naps can be a wonderful thing. They can increase alertness, improves learning and working memory, improves your mood, prevents burn-outs, heightens creativity, and improves overall health - why wouldn't you take a nap during the day?
Here are 5 ways that you can nap more effectively.  
  • First, let yourself know it’s alright to take a break and have a nap in the afternoon.
  • Don’t nap for longer than 20-30 minutes. Taking a longer nap could affect your day by making you groggy and feel even more tired after you wake up, it can also affect your ability to fall back asleep in the evening.
  • Choose your nap spot carefully. Pick a place that is quiet, away from disruptions, and moderately dark to maximize the time spent napping. Taking a nap on a bed or a couch is ideal, but if you can only catch a nap on a bus or seat, it is still an effective nap.  
  • Try to get your nap in between 1:00 to 3:00 p.m., and not within the 3 hours before your normal bedtime.
  • Prepare for your nap. Plan ahead and bring a travel pillow or blanket with you, and if you are in a noisy or bright area bring an eye mask and earplugs.  

Any other recommendations that work for you?

Topics: napping

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