Napping Day is an unofficial holiday that falls on the Monday after Daylight Savings Time begins in the United States. I woke up late and am dragging around. I need a nap! Even if you don't take a nap, it's still important to take time to yourself during the day to recharge their batteries. #NationalNappingDay
National Napping Day starts Sleep Week
Are you a napper? I have to be to feel well and I crave good sleep. We encourage our kids to nap but don't allow ourselves as adults the same gace. Want to learn how to nap and sleep better?
Many people take naps, but many more do not. A common complaint of the non-napping is that of grogginess upon awakening.
There are two solutions for this: Nap for a shorter period of time and practice.
A quick nap avoids the deeper stage of sleep that leaves you feeling worse than you did before. With experience, your body will learn to not only accommodate a nap, but to welcome it. Napping is a quick and easy way to refresh your body and mind.
Increased productivity is the result. You’ll get more done over the course of your day if you include a quick nap. Your evening will be more productive, too. Here are a few tips on better napping. Try these ideas to incorporate a short nap into your busy schedule.
Tip #1 - Naps don’t need to be long to provide great results
Even short, 15-20 minutes naps have been shown to invigorate people that need a break. Here an interesting spin on the spoon theory for chronic illness: It’s been reported that the famous artist, Salvador Dali, would sleep in a chair with a spoon in his hand. When he fell asleep, the spoon would drop from his hand and hit a metal pan on the floor, waking him up. He claimed this was the perfect length nap.
Tip #2 - Get comfortable
If you're back to working in an office again and don't think this is possible, this might mean taking off your tie, loosening your belt, or simply removing your shoes. It only takes a few seconds and will help to ensure a productive nap. Get cozy! Rest your head on the desk or go sit in an empty room to get a quick cat nap.
Tip #3 - It’s not necessary to even fall asleep
There’s little doubt that falling asleep for a few minutes is better than not sleeping at all. However, lying down, closing your eyes, and relaxing your body and mind can still have benefits even if you don’t fall asleep. Empty your mind and simply relax.
Tip #4 - Use an alarm
It’s hard to really relax if you’re afraid of oversleeping. Set the alarm on your cell phone and fall asleep with a clear mind. If you’re especially worried, consider two alarms. I love telling Siri to wake me in 15 minutes with an alarm. Upon awakening, stretch, have a drink of water, and start with simple activities. It might take a few minutes to become 100% awake. Filing papers, taking a short walk, and listening to voicemails are all good tasks after a nap.
Tip #5 - Learn to recognize when a nap is needed
The signs will be different for everyone, but some common signs are fatigue, difficulty focusing, and irritability. If you’re feeling off, a quick nap might be a great solution.
The key:keep the nap short
You might believe that you aren’t suited to napping, but nearly everyone will benefit from a short nap during the day. Give napping an honest effort before determining that it’s not for you.Your productivity will increase, and your day will be more enjoyable. You might find yourself doing more around the house in the evenings, too! Give napping a chance. It will perk up your quality of life in multiple ways.
No time? End Midday Slump Once and For All
Do you run out of energy after lunch? You might be surprised to learn that there is a physical cause for those afternoon doldrums, but you can work around them. The reason most of us tend to feel a little sleepy around two or three in the afternoon is due to a dip in our body’s core temperature. It’s similar to what you experience before you go to bed at night.
Quick Fixes to Fight Midday Slump
1. Switch tasks. Approach your workday like a buffet. When you’re all filled up on spreadsheets, try screening resumes or returning phone calls for a while.
2. Turn up the lights. Exposure to light creates instant alertness. Your brain is wired to wake up when the sun rises, and artificial light has similar effects. Get a table lamp for your office desk or sit by a window.
3. Splash around. A little cold water on your face is also refreshing. If you’re concerned about your makeup, place your wrists under a running faucet or dampen a towel and wrap it around your neck.
4. Take a drink. Dehydration can intensify fatigue. Take a big drink of water or herbal tea.
5. Have a balanced snack. What you eat and when you eat it can stabilize your blood sugar or send it spiraling. Cut down on refined sugar and white flour. Consume smaller meals with nutritious snacks in between. Good choices include nuts and seeds with cut vegetables.
6. Listen to music. When you’re shuffling around, a lively soundtrack will make you feel like dancing. Play your favorite tunes whether they’re jazz or country. 7. Take a walk. Moving around is one of the most effective antidotes. Head outdoors for a 10 minute stroll around the neighborhood. If you’re stuck indoors, stand up and stretch.
8. Inhale an aroma. Certain scents are very stimulating. Splash lemon or peppermint oil on a handkerchief and take a whiff as needed. If you have a private work space, set up a diffuser with a pleasant fragrance.
9. If all else fails, use a little caffeine. Too much coffee may make you jittery, but moderate amounts of caffeine are usually safe. Remember that it takes about 20 minutes to feel the effects of caffeine.
10. Download this Affirmation and Self Reflection to remind yourself on the importance of good rest.
Learn more in the importance of sleep during Sleep Week at the National Sleep Foundation.