From Lnscommunityradio
Naptime isn’t just for kids. Studies show that taking a mid-afternoon siesta boosts productivity and improves overall health. Check out these great excuses to nap, and pick up some tips on how to make the most of your speedy shuteye.
Napping is Natural
We all have a built-in, physiological desire for a nap in the afternoon. When researchers had volunteers spend time in an underground room with no clocks or clues as to day or night and told them to sleep whenever they wanted, the subjects slept in two cycles: a longer session at night and a shorter period—a nap—during the day.
Productive Napping
To maximize the benefits of this quick, no-cost route to physical and emotional health, try following these napping strategies.
Be Consistent
As much as possible, hold to the same time frame so that you don’t disrupt your biological clock and nocturnal sleep pattern. A 20-minute nap is ideal for most people. It provides enough restorative down-time without lulling you into the deeper, harder-to-snap-out-of stages of sleep.
Time It Right
The ideal window for napping is about 12 hours after the middle of your night’s rest, or around 3:00 p.m. for most people. Remember, however, that each of us has our own internal clock, so no specific time is off-limits unless it interferes with your nighttime sleep.
Avoid Night Napping
It will delay your falling-asleep time, making it harder to get up in the morning. If you’re sleepy, turn the television off and go to bed.
Cue Your Body
If you follow a similar pre-nap routine every day—closing the door, doing a few simple stretches, turning on some soft music, turning off the light, loosening your collar, clutching a teddy bear—in time those actions will always get you ready to sleep.
Don’t Stress
A classic Ohio State University study indicated that merely lying down and resting may be as beneficial as actually snoozing. In the study, 20 habitual nappers were monitored during a one-hour nap in the laboratory, as were 20 non-nappers who rested in bed without falling asleep. The subjects then were given a series of performance tests and asked to describe their moods before and after the experiment. The nappers slept 61 per cent of the time, while the others did not get any sleep at all. And although both groups improved significantly in mood and performance, neither outdid the other.
Lie Down
Reclining helps you feel as if you slept much longer than you actually did.
Monitor the Effects
If you nap easily but have a hard time falling asleep at your regular bedtime, you may need to shorten or cut out daytime naps.
