Sleep Series, Part 3: Redefining Naps

Most of us think of naps as daytime sleeping… You’re not wrong, but what I want you to get used to is thinking of naps as a process for both physical and mental recovery. Recovery is a 24 hours a day, 7 days a week commitment.

Through using the daylight hours in addition to your night time approach, you will be able to give your mind and body the opportunity to continually reboot while dealing with the demands of modern life. Studies have shown that naps enhance memory processing, performance, mood and alertness, so read this and get ready to have a guilt free snooze.

Between 1pm-3pm, for most people, our circadian rhythm produces an increased urge to sleep. This is the biggest and most effective natural window to claim back a sleep cycle we have missed out on at night. This window is the perfect opportunity to fit in either a full ninety minute sleep cycle, or a thirty minute nap (think of this more as a controlled recovery period).

A ninety minute sleep cycle has a potential drawback immediately afterwards in the form of sleep inertia (that feeling of grogginess upon awaking that makes you want to get back into bed and sleep more). The thirty minute option is likely to be more practical for most of us. While studies have shown that thirty minute naps can also produce sleep inertia, there are certain things you can do to reduce the chances. This includes having caffeine beforehand (ideally in the form of an espresso), and having access to natural daylight upon awakening.

Try not to use your bed if you’re opting for the thirty minute option… Keep your bed for sleeping in at night or for a full ninety minute sleep cycle. Set your phone to ‘do not disturb’ and set an alarm for thirty or ninety minutes – Some people will be able to fall asleep instantly, other won’t. The good thing about this is that it doesn’t actually matter if you fall asleep or not! What’s important is that you use this time to close your eyes and disconnect from the world for a little while.

Some tips to avoid that confused ‘where am I’ feeling after waking up from a nap include taking a few minutes to become aware of your surroundings, hydrating, and getting some daylight on you if possible. Your heightened mood and alertness, as well as the drop in your need for sleep will benefit you throughout the rest of your day and even into the evening, resulting in a more productive and efficient day.

Stay tuned for Part 4 of the Sleep Series, where we finish off by discussing your sleep kit and environment.

Meggs xx