How to Take a Refreshing Nap
Babies, toddlers and seniors aren’t the only ones who need naps. Adults do, too! That’s why there’s such a thing as the “power nap,” after all. At Pottery Barn, we know a thing or two about how to take a nap, power or otherwise, because we love to talk bedding. We’ll share our best tips on how to take a nap in your own home, how long to take a nap and how to wake up from a nap refreshed and ready to enjoy your day. If you’re one of the lucky few who work for a company that encourages napping on the job, or you’re a student who needs additional shut-eye, you’ll also benefit from these tips.
When to Nap
Most of the time, and when possible, you want to let a nap happen naturally. The best siestas take place mid-afternoon. If you nod off after 4 p.m. or 5 p.m., you may have a tough time waking up from a power nap. Or, you won’t be able to fall asleep during your normal bedtime. Remember that power naps aren’t meant to replace a lot of missed sleep. They’re really meant to refresh your body and brain with a short burst of rest. As a result, you’ll feel a reduction in your level of stress. You’ll feel more alert, especially if you’re a consistent napper.
How Long to Nap
Short power naps typically don’t influence your nighttime sleeping quality. Stay around the 20- to 30-minute mark. Some people find that 10-minute naps under a lightweight throw or blanket are energizing. Any longer than a half an hour and you may end up continuing to sleep for hours, turning your nap into a full-fledged sleep session. However, there are people who find hour-long or 90-minute naps beneficial. This is because it gives them a full REM cycle nap. Don’t be afraid to experiment to find your nap-time sweet spot. If long naps make you feel groggier than you did before you fell asleep, go shorter.
Where to Nap
When you need a nap, it seems like putting your head down anywhere will do. But the more comfortable you can get, the faster your nap will begin. Though many people believe napping in a bed dressed with cozy bedding will prevent them from falling asleep there at night, that’s not true for everyone.
Many people find it’s fine to nap in a bed without it affecting nighttime sleep. Reset your system by finding your best napping spot, whether it’s on the bed, floor or sofa. Some people may want a short snooze on a couch. Remember that sofas aren’t as supportive as mattresses. If you wake from a nap on a couch with stiffness or soreness, try a bed the next time. If you’re the type of napper who falls asleep at your desk in your comfy office chair, that's fine, too. Just enhance your office space by using nap-inducing oil diffusers and scents. When you do fall asleep, you’ll wake up recharged.
How to Nap Well
For the best short naps, you want to fall asleep fast. Do that by napping in a cool, quiet and dark room. Block out light with eye masks and blackout curtains or curtains with blackout liners. You’ll nap faster by staying warm but not too warm. If you’re too cold, or too warm, your nap might not help. If noise is an issue, pop in the ear plugs or plug in the white noise machine. But if you’re really in need of a nap, you’ll find noise won’t be bothersome. Even a humidifier offers a bit of white noise and comfortable air. With something like a quiet humidifier, you’ll even be treated to a fragrance dispenser to use with essential oils.
How to Wake from a Nap
Nap where there’s a clock and set an alarm to wake yourself. After a while, you’ll naturally wake refreshed after your allocated period of napping time. If napping in your bed, try using a cellphone alarm rather than a regular alarm clock. That way, your brain can learn to differentiate between nap and nighttime wake-up calls.