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How To Get The Most Out Of YOUR Nap


This guest post was written by the experts at Rave Reviews~

It goes without saying that an alarming portion of the population is sleep-deprived. New parents for instance, don’t get enough rest at night which ultimately affects mood and performance. And that’s not all- sleeping during the wrong time of day or even sleeping for too long can disrupt normal sleep patterns creating an even worse cycle of poor sleep.

Having sufficient amounts of sleep helps everyone to become more alert, have a better mood, increase productivity plus many other health benefits.

Let’s find out how to make the most of your nap. But first:

While everyone needs sleep, there is a right time and place for it. For instance, some people find it hard to sleep in any other place other than their beds. Furthermore, other people cannot get sleep during the day no matter how hard they try and sleeping during the day can make the situation worse for insomniacs and people who don’t get sufficient hours of sleep at night. Find out more about how to get a good night’s sleep.

Other times, you may experience sleep inertia. This is the grogginess and low mood feeling after waking up. Consequently, this could extend throughout the day which ultimately affects your productivity.

Best time to sleep

There are a couple of situations that make for an ideal time to sleep. For instance, if you work night shift and you want to make it a routine to sleep at certain times of the day. Also, it would be a good time to sleep if you are feeling sleepy or fatigued.  Note however that if you suddenly feel the need to sleep regularly and yet you get sufficient levels of sleep at night, then there is a chance that something could be wrong. In this case, it’s a good idea to talk to your doctor.

How to make the most of your nap

  • Keep it short –it is important to keep nap time short at around 15 to 20 minutes. Any longer than this would likely put you in a deep sleep and cause sleep inertia when you finally wake up. If you need to get back to work in the afternoon, then this will reduce your productivity. That said, younger adults may be able to handle a longer nap duration.
  • Early afternoon is best –for a good nap that does not interfere with the quality of nighttime sleep, it is best to sleep in the early afternoon preferably before 3 pm. Any later than this and you are likely to lose sleep at night. However, this is not a rule of thumb and your personal situation will determine the best time for you to take a nap. For instance, your age, work schedule, as well any medication that you might be using.
  • Find a conducive environment –it is difficult to get a good nap when you are distracted and when there is a lot of noise. Therefore, it is important to create a peaceful environment, at the right temperature and comfortable to take a nap. Also, select the best beddings such as bamboo sheets that have temperature regulating properties.
  • Check the lighting – even while you may be tired, it can get difficult to fall asleep under bright lights. Turn off the lights and close off any curtains. However, some people prefer sleeping with a bit of light. Just make sure it is not too much to affect your nap.
  • Ensure your head is in a comfortable position –the last thing you need is to take a nap only to get up with a back or neck pains. You must be able to comfortably rest your head. Check out mattresses with different firmness options and pick one that is best for you.
  • Take some time to wake up –you can’t just get up from a nap and start working like a bee. It is important to give your body some time to adjust to waking up. This helps overcome any grogginess that you may experience thus putting you in an alert and active state.


There is no denying the importance of sleep. It helps your body rejuvenate and get ready for the next work shift. Your body also releases hormones such as HGH which helps in repairing and regrowth of body cells. However, it’s important to understand the best time to sleep and while you may not sleep like a baby…you will sleep well! 

If you have sleep and nap tips, let us know on Twitter! And if you’d like to guest post, let us know!

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