Napping
[ 12 August 2007 ]
There is a lot of stigma about napping — the art of bowing out of life for a little while so that you can lay down your head & have a sweet little snooze. People feel guilty about it. “There’s too much to do!”, they bellow. “Who has time to nap?!”
Well, my guilt-ridden bunnies, studies have shown that napping is really good for you. It benefits hormonal maintenance & cell repair, as well as reducing stress & the risk of heart disease. It will make you into a happier, more productive member of society.
“Mednick’s most recent research also shows that power naps can lift productivity and mood, lower stress, and improve memory and learning. In fact, Mednick has found through MRIs of nappers that brain activity stays high throughout the day with a nap; without one, it declines as the day wears on. Tell that to the boss next time he finds you passed out at your desk.” (Link)
Famous nappers include Winston Churchill, Napoleon, J.F.K., Einstein, Thomas Edison & Bill Gates (who used to nap under his desk).
Here are my tips for a really good nap.
Find somewhere quiet where you can lie down. I really like to nap in bed with a big fluffy duvet, or sometimes on the spare bed in the living room, with the sun shining on me. Tell people you’re going to have a nap & that you would appreciate it if they could keep the noise down. (Bribing works wonders.)
Wear something comfortable. I like to sleep in vintage slips, since they allow me to wriggle about (I am an insane bed-wriggler) & not constrain me. I also go crazy if I fall asleep with socks on, & always find them on the floor — or tucked in at the end of the bed — in the morning.
Use an eye-mask. I had to buy an eye-mask when I moved into my apartment in Auckland a couple of years ago. There was no blind over the window & as soon as the sun rose, my little house was so bright I just couldn’t sleep anymore. Buying a good eye-mask saved my sanity, & even when I got a blind shortly afterwards, I still slept with the mask on. I have never had such deep, uninterrupted sleep as when I use that thing.
Try to nap in the morning or just after lunch. (I find that carbohydrates make me really sleepy, so often if I have a sandwich or bagel or pasta for lunch I am out like a light.) Sleeping in the late afternoon makes it more likely for you to fall into a deep sleep, which will leave you feeling a bit groggy, which is the WORST!
Avoid caffeine & sugar before sleeping. Instead eat foods which are high in protein & calcium, as this encourages restful sleep.
Lie down. One by one, tense every muscle, then release it. Do this from the top of your skull down to the tips of your toes. Take some deep breaths. If your mind is flooded with thoughts, worries or fears, just concentrate on your breathing. In… out… in… out. Try to make your in & out breaths the same length. Trying to do this is so boring it will send you off in seconds! But it works!
The ideal length of your nap will depend on what you’re trying to achieve.
THE MICRO-NAP: two to five minutes
Shown to be surprisingly effective at shedding sleepiness.
THE MINI-NAP: five to 20 minutes
Increases alertness, stamina, motor learning, and motor performance.
THE ORIGINAL POWER NAP: 20 minutes
Includes the benefits of the micro and the mini, but additionally improves muscle memory and clears the brain of useless built-up information, which helps with long-term memory (remembering facts, events, and names).
THE LAZY MAN’S NAP: 50 to 90 minutes
Includes slow-wave plus REM sleep; good for improving perceptual processing; also when the system is flooded with human growth hormone, great for repairing bones and muscles.
(Link)
As SARK says, “You now have permission to nap”. Her book, Change Your Life Without Getting Out of Bed: The Ultimate Nap Book is fantastic & all about the joy of napping. (I love SARK. You should read this.)
P.S. Apparently, the way you fall asleep gives an insight into your personality! I’m a “Freefaller” or a “Starfish”. How about you?
P.P.S. Yes, this piece was prompted by the fact that I slept from 3am to 5pm today!
Hyper-love & bunny kisses,
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There’s nothing better than a nice nap in the sun!
Napping is definitely an underrated passtime.
I had a look at the sleeping position link but I don’t match any of them… I guess it’s not that normal to fall asleep lying on your front with your arms underneath :)
Napping is the best and worst thing ever, in my opinion.
I’ve found that a 15-35 minute nap is the most refreshing, and is best done before 2pm.
However, once school starts this blissful routine all goes to hell. I have to wake up earlier, and through the day I’m extremely tired. When I get home around 3pm (especially in the winter) it’s extremely tempting to sleep. But when this happens, it does indeed go on for hours, and I wake up groggy and headache-y. :[
So, weekends and vacation are unfortunately my only windows for napping, I’m afraid. But I agree, I feel so much better when I’m able to regularly! Interesting to know it’s healthy, too.
Nap (“Siesta”) is the spanish yoga (our small contribution to world’s wellfare :-)).
Point is less and less people do it today (you have to work) but, if possible, the perfect nap is around 30 minutes…
I’m not able to do it: when I sleep I sleep… Can’t just stay 20-30 minutes and wake up… It’s not my nature :-)
So go ahead and free the napper insider you! :-)
Regards from Spain :-)
Paquito.
http://paquito4ever.blogspot.com
What a coincidence you wrote this as i had my first little nap yesterday afternoon!
It was the first time i made the decision to go and take myself off my a little nap and yes i did feel a little guilty but felt so much better after the nap time!
im all tired now. :D
3am – 5pm???? Holy shit, dude. That is a long sleep!
And yes to the eye mask – I had to get one at one point too, and I still wear one :)
I wish I could get by without earplugs, though a fan does wonders since I discovered the joys of white noise.
Unfortunately it doesn’t cover up everything.
Gala,
I LOVE napping. I don’t get to do it much during the week anymore because of work. But on the weekends, no matter how much I have to do, I am always lured into a nap. I get up at 6-ish every day so around 10:30 in the morning or around 2pm, the sofa starts singing a siren song to me. I think I am perpetually sleep deprived because I could really fall asleep in 5 minutes any time of day if I was left alone. My pets love it when I take a nap because they like to snuggle up with me. My husband calls it “Sleep away Sunday”
And I fall asleep in the car ALL of the time. I can’t fight it – I think I was trained to do it from when I was a kid.
I’ve read that your nap time is possibly programmed into you before birth. When your mom rested and then when you took naps as a child is when you get sleepy now.
Some companies are starting to value naps. For a time I worked in a major corporation and our department had a “Zen Den” where we could go and decompress. It had low lights, a small fountain, a CD player, pillows and a giant cushion. I so miss it.
Happy napping!
Luv
Poochie
http://shoedaydreams.blogspot.com/
http://shoedaydreams.blogspot.com/
Naps are FANTASTIC! When Sha and I were on holiday down by the beach, we came in one afternoon and decided ‘okay, nap time’, shedded our jackets and snuggled up on the couch in the sun – in shirt-sleeves, suspenders and socks, no less! That was a great holiday.
Nap times are essential in one facet of my career to the point that myself and other music industry bods have coined the phrase ‘disco nap’ which is a nap one takes between going from one gig/nightclub to another. It is not rare for me to hit 3 or 4 clubs or gigs in the weekend and clearly I need to be alert at all times when out and about. Luckily I always have a driver, usually a chappie called Lee so use the time driving between venues to nap. We worked out that the general rule of thumb for the disco nap is 1 hours worth of sleep equals 3 hours more energy, which, I’m sure you’ll understand is much needed in the nocturnal hours.
Prior to having a nap in a confined space, it’s very important to stretch and if possible, once you’ve concluded your nap, stop off at a service station or rest stop for a while to freshen up.
Poochie – love the idea of the Zen Den and Paquito – vive la siesta!!!
Gala Darling:
love love love your info about napping. We created Power Nap Kit so people can easily nap whenever, wherever they want to. 5 minutes or 25 minutes — these are all perfect lengths for a true power nap. Avoid naps longer than 30 minutes so you don’t wake up groggy! www.powernapkit.com
I only have one thing to say about the carbohydrates making you sleepy:
Carbo-Coma. lol
I love napping! Unfortunately if I don’t set an alarm I end up sleeping for at least 2 hours and end up groggy. My sleeping position is soldier and starfish, and it comes to no surprise why I snore at night!
I’ve always disliked napping not because I had work to do, but because I would miss something FUN! Plus that and the awful taste it leaves in my mouth. My morning breath isn’t roses, but my nap breath is HORRIBLE. Not sure why.
I fall asleep in the classic chalk line murder victim pose (see my “website” for a visual) and my boyfriend has to be on his side, with his old ratty squishy down pillow hugged against his chest. No matter how skinny I get, I will not be squishy enough to compare to that pillow. :)
oh silly me, not checking my links. i do not fall asleep like a truck, as linked above. it’s this:
http://www1.istockphoto.com/file_thumbview_approve/2295845/2/istockphoto_2295845_murder_victim.jpg
adorable post!
i love napping, and so does my hubby. it’s great when the nap is just enough to give an energy boost, but not too long so as to become groggy.
looks like i am a starfish and foetus according to the link about sleeping positions. although, the way i usually sleep isn’t actually listed. ;)
I do “The Yearner” or “The Freefall”. I always end up groggy after naps ! I do take them late in the afternoon, so I’ll have to take your advice and nap earlier !
I have a reputation on my campus as a napper. If I have extra time between classes or work, I go to a certain chair in the lobby of one building that’s right next to a sunny window and just go right to sleep. I use my cell phone’s alarm-thing to wake myself up. It really, really helps me get through a long day. People always tell me that they saw me ‘in the chair;’ I think I should be uncomfortable sleeping where everyone can see me, but I’m not.
Sleeping from 3 am to 5 pm – are you okay? I can only sleep like that when I’m drugged, sick, or depressed.
I usually nap at college (the library couches are so comfortable) during my dead hours after lunch.
I feel so alive when I wake up! Ready for class!
Hello Miss Gala!
I’ve been away for a while and just got all caught up on your blog :D Great stuff, as always!
Anyhow, after reading your article on lingerie, I wanted to send you this site, which has the best articles on fitting I’ve ever read: http://www.herroom.com/bra-fitting-advice,901,30.html
Later!
Kelly /`
I love a good snooze – it’s dead civilized (thank you, Spain!). When I had little babies I had plenty of opportunity, but less so these days, and I miss that. Bridey – I fall asleep with my arms underneath too! I am completely knackered today after my insane party-centric weekend, so I am planning to fit forty winks in somewhere . . . can’t wait. (Yawn.)
I took an accidental nap yesterday, which I tend to do a lot, but I thankfully avoided the whole grogginess thing (it’s the WORST).
I’ve been looking for a sleep mask, but not necessarilly for napping. I recently decided that I should meditate in the mornings, because supposedly its really good for you, but I need darkness to concentrate. I’m excited to go look for a really cute Breakfast at Tiffanys-esque one!
Around noon today my boyfriend said “Well if you’re tired you should take a nap.” Instead I wandered in the other room to my computer and eventually stumbled onto this article. Halfway through it I was interrupted by kisses, and him pushing me down and cuddling until I fell asleep.
Mmm good nap. :)
Thanks for the tips.
Hee! I’m reading this right as I’m going to take a nap.
I will often sit in my favourite lounge chair, in my favourite sweater, a book, and a blanket on my lap, and a steaming cup of tea by my elbow. Before long, my glasses have tumbled off my nose, my book is closed, and I am fast asleep as my Earl Gray tea cools sliently.
I just discovered your site – it’s SO fabulous!
I recently bought a couple of eyemasks to help me sleep, but while they are great at keeping out the light, etc, I find that I get this crazy-weird indentation along my nose when I wake up! Like a little red mark – anyone else had the same problem? It’s a beautiful silk mask, so I can’t imagine why it would do this to my nose!
I love to nap, especially after lunch on weekends. On a couch dragged into the sun is so nice, but a comfy bed is good too.
I really should buy an eye mask. Although my bedroom window faces south, my blinds are not quite up to scratch and still let a lot of light through. I need to get off my butt and make some nice velvet and brocaid curtains that block out everything!
Hope you had a great weekend :)
I use to hate having to take a nap when I was little.
But I discovered back in May, naps are a very very wonderful thing. And sometimes, my Sunday afternoons consist of naps. =]
...I feel asleep in the pool on my float today for about 30 minutes. :\
(I’m a bit more tan on my front than on my back now.)
Foetus and Freefall. Hm.
i’m a freefaller, with the occasional starfish, as well! i looove sleeping on my stomach. i’ve only developed the habit in the past few years and it’s totally improved how quickly i fall asleep and the quality of sleep.
Bridey — Sometimes I fall asleep on my arms but it’s awful, I wake up & they’re numb & I can’t move them. So annoying!
Paquito — Thank your country on my behalf! Napping makes me life so much better.
Opium — Tell me about it, I was nailed. I had to sleep with earplugs at Burning Man, because there would invariably be some horrible person running around with a megaphone at 6am… after you’d just fallen asleep. Argh! They always fell out of my ears though. I think my ear canals are the wrong shape for that kind of thing!
Poochie — Hmm, that’s interesting that our nap times might be pre-programmed. I’ve heard about those incredibly forward-thinking companies which allow sleepy time. There’s a place I go to in Melbourne which has yoga & pilates classes — it also has a “napping” class. It makes me so sad to think that some people have to pay for the privilege of a nap during their workday. Boo! But I guess it’s better than nothing…
Robin Hosking — I often have a little sleep before going out, it’s amazing how many more hours of dancing/socialising it will give you. I think you’re right on 1 hour of sleep = 3 hours of awake. Sounds like you have a glamorous life though darling, next time I visit you’ll have to show me how the big-ballers do it ;D !!
Shauna — Haha, that is so cute. I feel that way about watching most movies/television. I’m always sure I could be doing something more exciting with the time! I watched a documentary on Karl Lagerfeld the other day & he said that he had to sleep with a pillow against his stomach or he just couldn’t fall asleep. He’s had the same pillow since he was 10!
Batopus — That’s fabulous that you can fall asleep wherever you need to! & yes, I’m okay. Last week was a bit rough & kind of kicked my ass, emotionally anyway. I’ve been working through it (tapping etc.) & when I do a lot of tapping on deep issues, I’m always exhausted, & need lots of sleep to allow my body to process it. I’m better now ;>
Kelly — Hey, that’s a great article, thank you!
Pawleen — That is totally adorable, awwwww…
enna — Happy zzzzZZZzzzz’ing!
Ammu — Oh, thank you! Mwah! I’m not sure about the indentation, but I would guess it’s because your mask is a little bit too tight. Or maybe you’re sleeping on your face & it’s pushing the seam against your nose! I’d try loosening the strap (if you can) or buying a bigger one!
Jamie — I hope you used sunscreen! Eep!
The best sleep I ever get is when usually I’m sick or dead tired. [rather unhealthy] I can pass out for 12 hours then and spoon with my dog on my pillow top mattress with six pillows, ceiling fan going at full speed and sheets wrapped around my waist. I even get a nice little dream.
I’m a Freefaller but occasionally a Yearner and Starfish.
Once I go to school however, it’ll be less indulgent.
G,
It’s not particularly glam tbh when you’re in a car drooling once in the land of the disco nap! It’s all very good fun though and you’ll have to come on a road trip when you’re over. =oD xoxo
I love this photo of you napping. I think it would be fun for your readers to post napping pics, don’t you? ZZZZZZZZZ
Where did you get your duvet cover?
It’s gorgeous!
loved this so much i linked to it!
http://rundorkasrun.blogspot.com/2007/08/ode-to-napping.html
thanks lady.
+)
wonderful post! i love napping. I used to nap nearly every day directly after school for about 30 minutes. It was perfect to re-energize me for homework and going out. I’m even guilty of the occaisional micro-nap during work (i work in a shop by myself and we have a VERY loud door, so i dont see to be much of a problem!) I always find myself going up to my bedroom to clean or something, but i find my kitten asleep on my bed and cant help but curling up next to her for a bit!) i read an article recently about a company who built a napping room with ‘pods’ for their workers to take a quick nap in when they needed it. pretty awesome.