As finals week approaches, students will be indulging in the activity of napping. Some naps refresh, while others leave people grumpy. Is there really a way to have the perfect nap? Fortunately, thanks to the Art of Well Being website, there are seven steps to having one!
First, keep in mind that different lengths determine what the naps do. Six minute naps enhance memory. Taking a 10 to 15 minute nap improves focus and productivity, while 20 to 30 minute naps create peak performance and alertness while sharpening motor skills. Taking 40 to 60 minute naps can boost brain power, stimulates creativity and improves memory and learning abilities. Lastly, 90 to 120 minute naps boost creativity, emotional and procedural memory.
If you want to nap, do it between 1 and 3 p.m. It is because of our circadian rhythm that we are the sleepiest during this time.
For the right environment, keep the temperature comfortable and keep the area as quiet and dark as possible. Research shows that 50 percent of people fall asleep faster while laying down versus being seated, and because of the swaying motion, hammocks are the best napping place.
Taking a 20 to 30 minute nap? Drink a cup of coffee right before. By the time the nap is over, you’ll be energized because of the caffeine.
Don’t expect to be bright-eyed and bushy-tailed if you wake up during a forty to sixty minute nap. By this time, you have entered deep sleep, and waking up at this time will leave your sleep cycle incomplete, thus leaving you with an unpleasant groggy feeling. To get over this, combine caffeine intake, bright light exposure and face washing. Afterwards, go back to bed and sleep 90 minutes to get the full cycle done.
Remember that naps do not substitute for a good night’s sleep. Not getting enough sleep can result in high blood pressure, weight gain, depression and even type 2 diabetes. Be sure to have a regular schedule for going to bed and waking up. Also, only use the bed for sleep and sex.
Last but not least, have a healthy diet. Sugar and processed foods can rob you of amazing nap time, so proper nutrition and two liters of water a day can keep your naps on point.
With these steps underway, napping has benefits. Naps boost a memory process responsible for creativity, lower blood pressure and even help relax and decrease stress. On that note, I think it’s safe to say, “Sleep away, UTM!”
