Learn more about health with this collection
Ways to improve productivity
Strategies for reducing stress
Tips for managing email overload
Don't sleep too late in the day
Improperly timed naps can interfere with your nighttime sleep, experts say. Don’t sleep too long or too late in the day, especially if you have trouble falling asleep at night.
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Practice makes perfect
You can train yourself to become better at napping
it gets easier and more fun the more you do it, like riding a bike, but horizontal.
Once your brain and body get in the habit, you’ll learn to drift off quickly and even wake up at the perfect time without an alarm.
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Try a caffeine nap
Since caffeine takes about 20 minutes to kick in, almost exactly the recommended nap length, down your latte just before lying down.
The caffeine will act as a natural alarm, waking you up refreshed and ready to focus on the next activity. A 2003 Japanese study found that caffeine naps wer...
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Perfect Nap = 20 minutes
The National Sleep Foundation recommends a snooze lasting 20 to 30 minutes. That’s long enough to grab a dose of that energizing Stage 2 sleep, without the risk of being plunged into the slow-wave sleep that can make you groggy.
A famous 1994 NASA study found that long-haul pilots who nappe...
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Carry a nap kit
An airplane nap kit, complete with sleep mask, neck pillow, and earplugs, can enable you to create the right conditions for sleep almost anywhere.
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Timing is key
Plan your nap for the time when your body is naturally sleepier and you’re more likely to fall asleep.
Everybody, no matter if they live in a warm or cold climate or if they’ve eaten a big meal, experiences these subtle changes at bedtime and, to a lesser extent, in the afternoon — usua...
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Clear your mind
The main barrier to falling asleep at nap time is an overactive mind
“Nap Bishop” Tricia Hersey recommends journaling before you lie down, to process whatever is nagging you. Or try a guided meditation like Yoga Nidra, also known as yogic sleep, to relieve stress and give your brain a break...
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Know your sleep stages
Different phases of sleep confer different benefits on the brain and body, so you can actually hack your nap by adjusting when you nap and for how long.
The first 20 minutes of your nap are spent in Stage 2 sleep, which provides energy and alertness. Stay asleep longer and you’ll enter slow...
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Get Better Sleep
To get better sleep, improve your bedroom hygiene.
- Get the television out of the bedroom.
- Go to bed and get up at the same time every day.
- Keep the bedroom cool to help you fall asleep.
- If you have trouble falling asleep, get up and leav...
The negative spiral of insomnia
We have insomnia if we have difficulty falling or staying asleep three or more times a week, which lasts for months, leading to fatigue, mood changes or difficulty concentrating.
Insomnia is partly triggered by the fear and anxiety we have about not sleeping
Sleep Disorders
- Everyone has occasional difficulty sleeping, but some people have Insomnia, a chronic problem with falling or staying asleep. Another kind of sleep disorder is Narcolepsy, which is a tendency to fall asleep periodically during the day. Narcolepsy can be dangerous, as people who experience it...
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