According to new studies, nothing tunes up mind and body like a good nap. But there's an art to catching the right kind of z's.
Everyone, no matter how high-strung, has the capacity to nap. But the conditions need to be right. Dr. Sara Mednick, who will publish a book on napping in the spring (tentatively titled Take Back the Nap!, Workman Publishing) has some helpful hints:
- 1 The first consideration is psychological: Recognize that you're not being lazy; napping will make you more productive and more alert after you wake up.
- 2 Try to nap in the morning or just after lunch; human circadian rhythms make late afternoons a more likely time to fall into deep (slow-wave) sleep, which will leave you groggy.
- 3 Avoid consuming large quantities of caffeine as well as foods that are heavy in fat and sugar, which meddle with a person's ability to fall asleep.
- 4 Instead, in the hour or two before your nap time, eat foods high in calcium and protein, which promote sleep.
- 5 Find a clean, quiet place where passersby and phones won't disturb you.
- 6 Try to darken your nap zone, or wear an eyeshade. Darkness stimulates melatonin, the sleep- inducing hormone.
- 7 Remember that body temperature drops when you fall asleep. Raise the room temperature or use a blanket.
- 8 Once you are relaxed and in position to fall asleep, set your alarm for the desired duration (see below).
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