A Guide to the Perfect Nap: Benefits, Tips and Tricks

Napping often gets a bad reputation. Unless you’re a child, ill, or elderly, napping is considered lazy.

There are plenty of other misconceptions related to napping too. For example, many people believe if you nap during the day you won’t be able to sleep at night, or if you get a good night’s sleep you wouldn’t need a nap during the day.

But, recently, science has discovered that napping is very beneficial to health, and that napping has far more active function than previously believed. Who are we to argue with science?

So, here’s our no-nonsense guide to the perfect nap.

What Are the Benefits of Napping?

Science has recently proved that humans are designed to nap during the day.

Humans have a biological cycle, which is known as the ‘Circadian Rhythm’, in which we experience two periods of intense sleepiness every 24 hours.

One is between 1pm-3pm, and the other is from 2am-4am. During these times, our body improves alertness, mood and memory. Even a few employers have started to recognise this and encourage it, as well as accommodate time for a quick snooze. For example, Google have ‘nap pods’ for employees at work that block out sound and light.

Some more scientifically proven benefits are: naps help give the brain the opportunity to digest and organise everything it has learnt. Naps also have a psychological benefit; they help your body relax, decrease stress and rejuvenate.

Research by NASA on pilots showed that a 26-minute nap enhances the performance by 34% and overall alertness by 54%.

Naps that are accompanied by dreaming can be an effective tool for improving memory, as well as increasing your learning ability and productiveness.

Napping for 30 minutes for at least 3 times a week also helps lower blood pressure and the risk of heart disease by 37%.

 

How Do You Achieve the Perfect Nap?

So, now that we know the benefits of napping, how should you go about it?

Plan It but Don’t Force It:

A nap will never substitute a good night’s sleep.

So, firstly, it’s important to ensure you're getting a good number of hours (usually 6-8 hours) of restful sleep at night. Being sleep deprived can result in feeling depressed, weight gain, high blood pressure and type 2 diabetes.

Try not to force your nap and don't wait until you get sleepy during the day, both will make you feel uncomfortable. If you can, take a nap around 6-8 hours after waking up.

Choose How Long to Nap For:

You will then need to plan out how long you want your nap to last, for example a power nap of 6 minutes. You may think a short nap of 6 minutes won’t do much but, in fact, research has proven it helps enhance memory function.

A 10-15-minute nap helps improve focus and productivity the most.

A 20-30-minute nap is considered the ideal nap time as it enhances concentration and alertness.

A 40-60-minute nap usually includes rapid eye movement (REM) sleep, therefore this nap length has proven to improve memory and learning abilities, as well as stimulate creativity and boost brain power. But, the downfall to this is the grogginess that lasts up to 30 minutes (which is called sleep inertia), this is because you enter deep sleep cycle but do not complete it.

So, a nap of 90-120-minutes can help you avoid sleep inertia because you will have completed the deep sleep cycle.

Therefore, the benefits are endless! A nap can significantly improve alertness for up to 24 hours, and stimulate creativity. Plus, you’ll be able to learn new skills faster, and improve your mood.

 

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Choose the Timing:

As mentioned previously, the best time to take your nap is between 1-3pm as your body is biologically programmed to sleep in that time.

Although, this may vary from person to person depending on what time you wake up from your night’s sleep.

So, the rule of the thumb is to take your nap around 6-8 hours of waking up.

Choose How to Wake Up:

It's important to realise that you cannot fall asleep and hope that you will wake up on time. Therefore, we advise setting an alarm!

Create the Right Atmosphere:

The most important part of a nap is making sure the surroundings help you fall asleep, so you’re not having to force yourself.

Ensure any light is blocked, as light produces melatonin, a hormone that regulates the body clock. 

Limit the noise, and make sure you're lying on something comfortable, for example bed, sofa, or a soft reclining chair.

Try a Coffee Nap:

Caffeine usually takes 20-30 minutes before it takes effect. Therefore, drinking a cup of coffee  and making sure you wake up after 30 mins will guarantee you wake up feeling refreshed, as the caffeine will have kicked in!

Don’t Feel Guilty!

Don’t feel guilty when you take your nap. Remember, a well-timed nap will result in you being more productive and creative!

Products that Help You Nap:

To help create the perfect nap, there are many products to help ensure your sleep is as restful as possible. Here are just a few:

• Earplugs – good quality earplugs will ensure the noise is blocked out.
• Neck pillow – If you’re planning on taking your snooze at the desk, in the car, or on the train (we wouldn’t advice this in case you miss your stop!) make sure you have a good neck pillow at hand to reduce any neck pain.
• Eye mask – a good eye mask will ensure the light is blocked out!
• Arm pillow – for side sleepers that want additional comfort, an arm pillow is perfect for a comfortable nap.
• Temperature controlling sheets – Good sheets make for a better sleep! Our 100% organic cotton, luxuriously lightweight sheets  ensure perfect balance of breathability, softness and comfort. Our chemical free, 300-thread count sheets allow for the steady movement of air. This lightweight feel creates the perfect temperature for a great nap!

At NOUR Luxury, we believe in creating the perfect sleep. Our luxuriously soft bedding will ensure you’re well-rested at all times. Browse our selection of organic, ethically sourced bedding here.