Did you know that napping can also make us 54 percent more alert, and our abilities can improve by 32 percent? Here are 7 tricks to help you get the best nap of your life.
He has a nap in the middle of the day scientifically proven positive properties, that snooze that we diligently press on the alarm clock in the morning, and the negative ones. It is clear which one we will choose. That's why we have prepared for you 7 tricks, which will help you to have an ideal nap, after which you will be charged with energy.
Set a time limit for naps and stick to it.
Sleep experts believe that the length of your nap has a big impact on how much energy you have left after waking up. A quick nap should last from 10 to 26 minutes (scientists at NASA concluded that a 26-minute nap improved pilots' skills by 34 % and their alertness by 54 %). An hour long nap triggers the REM sleep phase, which is supposed to improved memory, v 90-minute nap but we go through the entire sleep cycle, which is supposed to stimulate our creativity and our emotional memory. But you should not sleep for more than 90 minutes - this will enter a new sleep cycle, which will not bring any benefits. In addition, too long a nap can negatively affects our night's sleep.
Temperature plays an important role.
The temperature of the room where you will take a nap has an opinion National Sleep Foundation huge impact on nap quality. They suggest that room temperature is ideal for a nap between 16 and 20 degrees Celsius, so that it is not too warm and not too cold.
The position in which you will take a nap is also important.
Tim Ferriss, author of the book The 4-Hour Body recommends that we date into the pose of a soldier on his stomach with one leg bent and the other relaxed. So lie down on your stomach, put your head on the pillow and turn it to the right. Place both arms flat against the body, palms facing the ceiling. Bend your right arm and put it under your head. Bend the right knee as well, if possible. This position is supposed to allow us to sleep in peace. If you wanted to move, you would have to lift your whole body. Less movement has a positive and calming effect on our nervous system, which makes us fall asleep faster.
Coordinate your nap time with your wake-up time.
For most people, the best nap time is between 1:00 PM and 3:00 PM. But if you have a slightly more unusual sleep schedule (very early mornings or late nights), it's best yes align your nap time with the time you usually wake up. Sara Mednick, psychologist and author of Take a Nap, Change Your Life, has prepared for this purpose "wheel napping". All you have to do is enter your wake-up time. The wheel will then indicate when is the ideal time for a nap during the day. If so wake up at 05:00, the ideal time is 13:00, if you wake up at 06:00, the ideal time is 13:30, if you wake up at 07:00, try a nap at 14:00...
Consider a “caffeine nap”.
It sounds counterintuitive, but drinking coffee before a nap could be the perfect aid to our optimal alertness. Well, at least according to clinical psychologist John Clin, the author of the work Sleepless in America. It takes about 10 minutes for caffeine to reach its full potential, which means you should feel even more awake after a 20-minute nap. Cline is of the opinion that a "caffeine nap" is more effective than a nap per se or drinking coffee per se.
Keep a pillow in stock at work.
Some employers are already aware of the benefits of napping during the day for employees, but chances are your boss doesn't know it yet. If you are one of the lucky ones who have an office with a door, you might be able to "get it done" as well nap during lunch break. So stock up on a pillow and an eye mask to be ready!
After a nap, head out into nature.
If you have time, head outside after your nap. The time you will spend in the air, in the sun, helps to our biological clock resets, to fall asleep and wake up at a time that is natural for our body. The sun will also help us to immediately fill up with energy and drive away sleepiness.
