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relax and rejuvenate the body, and improve alertness.

Caffeine napping is a peculiar napping strategy that involves
drinking coffee before lying down for a 10 to 20 minute nap. This
method often requires proper timing to be effective—otherwise
nappers will simply be lying in bed with an abnormal heart rate
feeling restless.

Although all-nighters are unhealthy, sometimes they are
unavoidable. Students who are planning on a long night should try
grabbing some shut-eye in the middle of the day. Experts recommend
a restorative nap between 90 and 180 minutes, which allows the
sleeper’s brain to go through at least one sleep cycle. After cramming
for an exam or finalizing a project, consider sandwiching the working
hours with restorative naps, so the body and mind can recover.

Emergency naps are as important as they sound. These naps are
taken when fatigue is inhibiting a person’s ability to participate in
certain activities. Drivers and operators of heavy machinery should
always be well-rested. A study by the Virginia Tech Transportation
Institute indicates that fatigue causes 20 per cent of car crashes,
while the National Highway Traffic Safety Administration reports
an average of 1,550 reported fatalities and 71,000 injuries a year.
Although there are no real methods of determining sleepiness as
the main cause for accidents—drowsiness tends to be self-reported,
unlike a Breathalyzer for driving under the influence—it’s clear that
driving while fatigued is an issue. If you’re driving, pull over to the
side, rest up, and hit the road at a later time.

Habitual naps are akin to siestas and are greatly beneficial to
people of all ages. But there are certain habits nappers shouldn’t take
up, and that is the “sleep until you wake” habit. Taking a nap when
you are bored is not a healthy practice, even if you do it every day.
Doing so may cause a lot of harm to a normal sleeping schedule, zap
energy, and diminish mood.

There are no hard rules to napping. Every person’s sleep cycle is
a bit different. By anticipating the scenario after waking up, though,
each person can design a nap that will yield the most positive
outcome.

Combatting the need to nap

 

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According to the National Sleep Foundation, some estimates show
that people sleep about 20 per cent less than they did a century ago.
But napping isn’t essential; it’s a treat. Getting a standard eight hours
is all it takes to fight the endless battle for quality sleep and the war
against fatigue.

However, there are many factors hindering our rest in this
modern age. In the 2011 Sleep in America Poll, 95 per cent of
participants admitted to using some type of electronic device
before sleeping. Staring at an artificial light—like computer screens,
cellphones, and TVs—between dusk and bedtime suppresses the
release of melatonin, a sleep-promoting hormone. Although a night
light or computer screen might keep the bogeyman away, a dark
room with fresh air is optimal for welcoming sleep.

Food with high calcium and protein will promote sleep better
than high fat and sugar. Altogether, avoid large meals. A heavy meal
will make you lethargic, but it won't help you to doze off. Whole-
grain bread, pastas, nuts, and seeds are the best options.

Napping, like sleep, is all about routine and timing. Tune into
your body and identify those moments of tiredness. Incorporate naps
no closer than five hours before your regular sleeping schedule. If
you choose to nap, embrace it. Positive association with naps will
make it easier to fall asleep and reenergize the spirit. Feeling guilty
about napping will keep you awake and suck your morale dry. Set an
alarm, make post-nap plans, or ask a friend to call or text you. Wake
up, stretch, and allow your body and mind to reengage with the
senses—smell, listen, hear, and see.

Siestas might be a fading cultural tradition, but napping isn’t
going anywhere. As long as there are deadlines and commitments,
there will be little certificates of comfort at the end of the grind.

A desk, a couch, or a bed—just some place to kick up our heels,
recharge, and wake up to our full potential.