How to Nap: a Basic Primer

In a recent article for The Indiana Statesman, the online version of the Indiana State University College newspaper, there was a great article about a college club dedicated to napping.

I think this is a wonderful idea, and is something that should be promoted on college campuses everywhere. I also really like the spirit of the two guys who started the club. It seems as though they have recognized that napping helps with both their attitude and their intellectual performance. This is a positive aspect of sleep that I tackle in my book and one that everyone should consider.

Here is my own quick How to Nap program:

• Find a quiet place that is devoid of phones, loud noises, or disruptive people.
• Avoid direct sunlight.
• Take off your shoes and loosen your belt if you have one.
• Try to nap in a reclined position.
• Make sure your napping space is safe. (Both for you and your possessions.)
• Make sure the room temperature is 68-72 degrees.  Consider a blanket, as your body temperature will drop when sleeping.
• Avoid napping past 3 pm.  If you nap after 3:00, you have the chance of entering slow wave sleep and waking up groggy.
• Try not to eat right before a nap.  Our bodies were meant to digest food sitting or standing, so if possible, eat 2-3 hours before napping.
• Use an alarm.  You don't want to oversleep (To avoid waking up groggy, your nap should be either 20-30 minutes or 90-120 minutes.)
• Once your nap is over, get up and walk outside to get some sunlight and re-set your biological clock.
• Consider a napping kit (eye shades, ear plugs and a blanket) for optimal napping.
  
  

Comments

[Mike Smith]

What do you think about different pillows and cushions to place you in a better position?

I just got a cushion that has helped me, I think, but wanted to know if you had tried it, it was on mrtasana.com, my wife uses it after yoga, so I tried it and it knocks me out quick!

just thought I would see what you thought about napping in a relaxed position versus the couch...

[The Sleep Doctor]

I am not familiar with this pillow, however if it works for you then you should keep doing it!

Dr. Mike PhD