It’s not just good, it’s SMART to take naps during the day.
What’s so great about naps?
Believe it or not, in addition to giving you more energy for the rest of the day, naps can also maximize productivity and help you absorb new information you’ve covered earlier. The benefits are many: naps are good for your heart health, lowering blood pressure, reducing stress and anxiety, even improved memory and learning.
Is it hard to build the habit of taking naps?
Not at all -it’s super easy! All you need to do is follow these 5 simple steps:
- Set aside 20-30 minutes in the afternoon to nap. Although you can make your nap longer, this time range is considered optimal for most people.
- Find a comfortable place where you won’t be disturbed: your bed, a comfortable couch, or a big armchair with soft pillows. Get a blanket and an eye mask to block out daylight. Can’t find an eye mask? Just place a folded black T-shirt over your eyes.
- Block away environmental noise with noise-cancelling headphones, and listen to music that can help you relax (it can be classical music, a playlist ofchillout tunes, or simply sounds of nature). Don’t want to listen to music? Get a good pair of soft silicone ear plugs like these and relax in silence.
- Pair it with a small cup of coffee. Caffeine takes about 30 minutes to kick in, so you can try having a cup of your favorite brew right before taking your nap. Don’t drink coffee? Try green tea instead, as it also contains caffeine. When you wake up, you’ll feel more alert and ready to tackle your work.
- Wake up the right way. Stretch your body, then get up, splash some cold water on your face, get some fresh air for a few minutes, have a tall glass of water, and listen to some energizing and upbeat music before you continue your work.
Want to learn even more why you should develop the habit of taking naps? Take a look at this cool infographic that explains the benefits in greater detail.