The natural dip in energy and focus that you feel after lunchtime is known as the "afternoon slump." This is part of your circadian rhythm, the biological clock inside your body that regulates your sleep cycle. And drinking espresso three hours before bed delays melatonin production (the hormone that makes you sleepy) by nearly an hour.Ī short nap, however, can reduce sleepiness, improve focus and increase productivity without the dreaded caffeine crash. It's often tempting to power through the afternoon with an extra cup of coffee, thinking you'll cross more things off of your to-do list, but your body will be better served by a power nap.Ĭonsuming caffeine in the afternoon is linked to nighttime wakefulness, even if you drink your afternoon coffee six hours before you go to bed. Don't replace your nap with caffeineĮveryone is busy, and burnout is at an all-time high - but stress and anxiety about work and life keep us all going at 100 mph. Then, get back to work or whatever task is calling your name. Put your phone away and do something to extend the relaxation: Meditate for five minutes, stretch out your arms and legs, go for a brief walk or eat a healthy snack. But that's all the more reason to avoid screens for a few moments after your nap. If you work in a profession that requires computer use, it may not be possible to avoid screen time before your nap. Sandwiching your nap with screen time can make the nap less effective, as the psychosocial effects of screen time (particularly social media usage) can cancel out any tranquility you gained from your nap. The whole point of a nap is to make you feel better, not worse. So nap without guilt, as long as you're still fulfilling your major obligations.ĥ. Saying things like, "If I nap now, I have to stay up later to do ," can further disrupt your sleep cycle and cause you to develop a shameful mindset around napping, as if it's something you should never do. Don't let your nap guilt you into working late or doing more - you needed the extra rest for a reason. Naps should make you feel better, not worse. Napping in a restful environment - with little to no light, a comfortable temperature and a pillow that suits your sleeping style - can help you fall asleep faster and fully reap the benefits of a short power nap.
Ideally, you'll nap in the same place you sleep. Your napping environment should be just as restful as your sleeping environment. If you're going to take a nap, you may as well optimize it. This is difficult to achieve during the day without room-darkening curtains, so definitely invest in some if you take a lot of naps.
The room you're napping in should have minimal light.
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