If you are in the habit of napping during the day, but find it less productive, then you might be doing one or more of these 5 mistakes.
1. Sleeping for too long
If you wake up drowsy after your daytime nap, then you probably sleep too much. Your daytime nap should ideally last no more than 30 minutes. When you sleep longer, you run the risk of going into deep sleep. Waking up from deep sleep is a nasty experience. You feel lethargic and drowsy. It feels as if your brain will take some more time to 'boot' and be ready for functioning.
The solution? It's simple. Use an alarm before taking your nap. I find it easy to set the alarm for 25 minutes.
The solution? It's simple. Use an alarm before taking your nap. I find it easy to set the alarm for 25 minutes.
2. Too many naps
Although daytime sleep helps us to stay alert, it shouldn't interfere with night-time sleep. When you take too many naps (even short naps) they all add up and make less sleepy by your bedtime. Frequent napping also interferes with our biological clock, which is biphasic.
3. Wrong timing
Daytime naps are best taken between 1pm - 3pm, when our bodies are naturally feeling drowsy. But taking a power nap or a caffeine nap can help you beat sleepiness at anytime.
We stay alert during mornings, so napping is not very effective. If you feel drowsy in the mornings, it only means you are not getting enough sleep the night before. You cannot pay your sleep debt with a short daytime nap.
Also when you nap close to your bedtime it interferes with your night-time sleep. You should avoid napping for at least 3 hours before bedtime.
4. Bad sleep posture
Whenever possible, use your bed for daytime napping. But this may not always be possible, especially when you take a short break at work or while driving. Sleeping in an awkward posture can give you a sore neck. Try to keep your neck in a neutral position. If you are sleeping on your desk, then prop your head using a pillow, bag, books or your own hands.
5. Sleeping in the wrong environment
Daytime often provides a hostile environment for sleeping. Use curtains or an eye patch to avoid the bright light. Try to minimize the background noise. If it is distracting, try listening to soft music while napping. If you are sleeping at your work place, then ask someone to take your calls and keep visitors from disturbing you.
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