Welcome to Health Flava Savouring the true essence of life.
Studies show that there is a virtual laundry list of benefits to be had from nabbing some shut-eye. Among them: A nap can boost brain power, make you more alert, and improve your memory. Oh, it can also help your waistline: lack of sleep can trigger hunger and could lead to overeating.
And now that the weather’s turned ridiculously cold (in the some parts of the world, anyway), can you think of a better time to indulge in a little cozy midday shut-eye? Here’s how to get the most from hibernating:
Find the middle ground
As with many things in life, timing is everything. “Basically, the best time for a nap is as close to the middle of the day as possible,” says Michael Grandner, PhD, psychiatry instructor at the University of Pennsylvania’s Perelman School of Medicine. “Before lunch is too early,” says Grander. “Lie down too late in the day and it will interfere with your nighttime sleep. Now it’s getting darker earlier and daylight has shifted, so probably not before noon and not after 3:00.”
Keep it brief
Telling yourself, “I’ll lay down for however long I sleep” is not a great idea. You need figure out a set length of time for your nap and set the alarm. Ideally, a power nap should be 20 to 30 minutes. “You can go to 60 minutes, though once you go beyond 30 minutes, you get diminishing returns as far as improving brain function and reaping other benefits from your nap,” says Grandner. Plus, he says, if you extend your nap past 60 minutes, you’ll enter into a deeper (or slow-wave) stage of sleep and might wake up feeling groggy—which could affect how the rest of your day goes.
Sack out on the sofa
Your bed signals to your body that you’re nodding off for the night and can put you in a nighttime sleep mode. What you’re looking for, says Grandner, is a place that’s comfy, but not too comfy. The couch is your friend.
Keep it quiet
Be protective of your sleep space, says Grandner. You’re looking for a place that’s as quiet as possible (consider a white noise machine or ear plugs to drown out any noise). It should be dark enough to close your eyes, but not pitch dark. “You don’t want to confuse your brain into thinking you’re retiring for the night,” says Grandner. The temperature shouldn’t be too hot or cold—slightly cool is ideal for maximum comfort. (If you’re too hot or too cold, your body has to regulate its temperature, which might make it hard to relax.)
Coordinate the caffeine
It might seem counter-intuitive, but a 2003 Japanese study found that downing a cup of Joe right before settling down can contribute to a restful nap. Here’s why: Caffeine doesn’t kick in until about 20 to 30 minutes after it’s ingested. So you’ll wake up just as the coffee is taking effect—and feel wonderfully refreshed.
Simply resting can help, too
Looking for a doze at work? Grandner assures that rest, even without sleep, can be beneficial. Just relax, close your eyes, take deep breaths, and you’ll perk back up in 20 to 30 minutes. In fact, we may have found just the thing to help you wind down during your 9-to-5: Meet the Nutshell sleep pod, a wearable sack of blissful solitude, designed by a resourceful student at the New York School of Visual Arts. It’s just a prototype right now, but fingers crossed. (Hey, it beats hanging out in a restroom stall, right?
