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Making the most of your nap

Napping can be a great energy booster, if you get it right


Written by SpunOut | View this authors Twitter page and posted in health


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Napping can be a great way to reenergise if you need a boost during the day. Finding the balance between getting the right amount of nap time or sleeping too much is key to a good nap and can help ensure you can still get to sleep come night time. Here are our tips on making the most of your nap. 

How to make the most out of napping

Focus on the benefits 

The benefits of napping include that: 

  • It can improve your mood
  • Your memory can get better
  • You can feel less tired
  • It can even reduce blood pressure

Don’t feel bad about napping

Napping sometimes has a bad reputation but don’t feel guilty about it. It may make you feel more rested and productive for the rest of the day.

Don’t nap for too long

Only snooze for 20 minutes at the most. After that, you’ll feel groggy.

Nap at the right time

You might feel inclined to take a nap in the morning or evening, but try to resist this. Generally, the best time for napping is between 2pm and 3pm. This is because many people feel most tired after lunch.

Make sure the room is right for sleeping

Follow all the regular rules for optimising sleep, such as making sure the room is cool and dark.

Napping isn’t for everyone

Even if you follow the tips above, you might wake up from a nap feeling groggier and sleepier than you did before, and for some people, it affects their nighttime sleep.

Remember, feeling excessively sleepy in the daytime can be a symptom of an underlying health condition. If you’re feeling sleepy all the time and naps don’t help, consider seeing a doctor.

Want to learn about about healthy sleep habits? Read our 10 great tips to improve your sleep.

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Published April 10th2015
Last updated August 20th2018
Tags sleep mental health napping
Can this be improved? Contact editor@spunout.ie if you have any suggestions for this article.
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