Most of us love to take naps, especially on afternoons during weekends when we have nothing much to do. Napping can boost our brain function, enhance our creativity, lower our stress levels, and lift our moods. But sometimes, taking naps can give us a hard time sleeping at night because of the energy we acquired from it.
The secret in having a good nap is knowing first what you want to get out of your nap, then decide when and for how long you will sleep. The duration, as well as the timing of your nap, depends on your individual needs and circumstances. However, naps aren’t for everyone because people with insomnia are not advised to take naps as it can be more difficult for them to sleep at night.
If you’re a busy person who is deprived of sleep, then you sure can use a good nap once in a while to gain energy. Here are some of the different types of naps that might be helpful for you.
The CEO Nap
This nap is taken in the mid-afternoon around 1 to 3 pm for about 25 minutes. This is best if you’re looking for a boost to your daily energy and mental performance. However, napping longer than 25 minutes can make you feel terrible. Having this short nap will enable you to stay sharp throughout the day. But make sure to have your needed nightly rest too.
The Sports Nap
If you’re a sporty person, a well-timed nap can give you an advantage. This nap takes about 15 to 20 minutes. It can give you immediate benefits of physical and mental performance. It can make you feel stronger, faster, and more energized. Napping is very important if you’re into sports because lack of sleep can make you sluggish and groggy on the field.
The New Mom Nap
When we have newborns to take care of, it’s sometimes difficult to find time to sleep because babies have different sleeping patterns. The strategy of the new mom nap is to nap when your child naps. You sometimes need to resist being productive when your child is asleep to be able to get the right amount of sleep you need as well. This way, you will have more energy and patience in taking care of your baby.
The Nap a Latte
If your energy is decreasing and you want to be more energetic, then try the nap a latte. It is a combination of caffeine and rest. What you have to do is drink 6 to 8 ounce of coffee, then find a quiet place to lie down and take a 20 minutes’ nap. Set an alarm to avoid oversleeping. When you wake up, the effects of caffeine will kick in and you will feel refreshed because the nap relieved some of your sleep pressure.
The Shift Work Nap
When you’re working on a night shift, it is a challenge to get a night of good and healthy sleep because your body is awake when it should be asleep. This often results to sleep deprivation as well. One of the best ways to retrieve your energy is to take a short nap before your shift begins, or you can also take short naps during breaks at work. However, this will depend on the requirements of your job, or if your workplace allows nap breaks.
The Teen Nap
Most teens stay up late at night then wakes up early in the morning for school. This leaves them with a chronic sleep debt and can put them at risk for academic, behavioral, as well as health problems when they grow older. The best way for them to recover from staying up late is to take a short 20-minute nap after school and take a longer recovery sleep of about 90 minutes during weekends.
In some countries, like Spain, Greece, Costa Rica, Mexico, and the Philippines, taking naps during the day is part of their everyday life and they call it a siesta. This works especially for farmers because in the afternoon at around 2 pm, the heat of the sun is very strong, therefore, it’s better to take a break first and take a short nap while waiting for the sun’s heat to subside.
The Disco Nap
This is a classic nap strategy when you’re planning to go out in the evening. You can take a 90-minute nap first before heading out for a great night with your friends. This will give you the energy and stamina to enjoy the party or celebration you’re attending. In fact, you will still be able to get up at your regular time the next morning even though you stayed up late.
The Jet Lag Nap
If you travel a lot, then I guess you often experience jet lags. But did you know that naps can help your body to transition to new time zones? Yes! And it can also help make up for lost sleep during travel. A short nap for about 20 minutes can help you through your first jet-lagged day in a different time zone. And it will still allow you to fall asleep on your local time.
Remember, naps should work with your nighttime sleep routine and not ruin it. Taking a short rest out of your busy day can give you more energy which can help you be more productive.