Source with thanks from self.com
Napping is much misunderstood activity. It’s more often than not seen as a luxury. It can make you feel guilty too. But research has shown that napping has get restorative benefits and can actually make you more productive. It’s just that you must do it the right way. Learn and use from what the author has suggested in the article below and enjoy your napping even as you get more productive. Team RetyrSmart
How best to take a nap to makes you more productive without messing with your sleep
- Keep your naps short: Aim to keep naps on the shorter side so that you wake up feeling recharged and ready for the next part of your day. That said, if you have circumstances that make longer naps a necessity—if you’re an essential worker who puts in long hours or someone who regularly does overnight shifts—1.5-hour naps are also an effective way to help maintain alertness.
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- Schedule your naps earlier in the day: One of the reasons naps have such a bad reputation is because they’re known for being nightly sleep busters. But if you’re able to schedule naps in the late morning or early afternoon (before 3 p.m.), you can reduce the chances of being wide-awake when it’s time to sleep at night.
- Nap lying down: Have you ever been so tired you’ve slept sitting up? While you can get your naps in where they fit in, it’s best to actually lie down so that you’re not sleeping in an awkward position. When you lie down, it allows your brain to move into deeper sleep a bit more seamlessly. The takeaway here is to get horizontal and embrace napping so that you get the most of it.
- Block out light and sound: There’s significant research that sound and light disrupt sleep. If you’ve only got 30 minutes to burn (no pressure), you want to set yourself up for glory. Consider grabbing an eye mask to block out any light and a white noise machine or earplugs if you can’t find a quiet spot.
- Do something to energize you when you wake up: If you take a shorter nap, you should wake up fairly alert, but if you oversleep or take a longer nap, you might need a few minutes to re-enter the waking world. Schedule a few extra minutes to shake off disorientation before easing back into your routine. This can involve splashing water on your face or going into a room with bright light.
- Enjoy your nap: . Giving yourself permission for self-care can be a challenge. It’s easy to believe that you don’t deserve rest or relaxation, or that you don’t have enough time to hit pause for 30 minutes. If you’re able to carve out time for yourself, enter into each nap you take with a spirit of enjoyment. You deserve rest—even if it’s happening in the middle of the day. It’s good for you. Though it can be difficult to find the time, it will serve to make you more productive and, hopefully, feel a little more restored when you get back to your day.