DO you feel tired and sluggish during these chilly winter months?
A sleep expert has revealed that a nap can be key to tackling feeling drowsy and unproductive – and there is an optimum length it should be.
To promote self-care, reduce fatigue, and increase overall mood, Hayley Thistleton, a sleep expert at Sleepseeker, has revealed the best napping hacks to help in tackling the unsolicited winter blues.
She said: “It’s not uncommon for people to struggle with fatigue during the winter months, especially on a day like Blue Monday where motivation can be low.
“In winter, we are naturally exposed to lower levels of sunlight which can have an adverse effect on our energy levels, alertness and mood; causing people to suffer from seasonal affective disorder (SAD).
“This lack of sunlight exposure can make people feel groggy, gloomy and tired, causing more people to hit the pillow during the daytime.
“There are several benefits of adding a power-nap into your daily routine in the winter, however oversleeping could actually cause more harm than good.
To prevent oversleeping during the darker months, here are the best tips for feeling re-energised after an afternoon snooze…
Choose the right time – nap before 3pm if you can
Napping too late in the day is likely to affect your natural sleep rhythm at night, which is why it’s best to avoid this where possible.
Most people will benefit from a nap in the late morning or early afternoon, but naturally this depends on what time you wake up.
However, napping at 3pm is better for you than napping at 7pm, but nappers should avoid sleeping too close to bedtime if they want to stick to their usual sleep schedule.
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The best length of time to nap for is 20 minutes
To avoid the possibility of post-nap grogginess, 20 minutes is the recommended time to feel refreshed after a snooze.
For some, 10 minutes might be the optimal time, but others might find it difficult to fall asleep in this time.
These short bursts of sleep are often referred to as power naps, which are beneficial because they’re likely to have little effect on nighttime sleep.
If nappers really need to get their head down, a 90-minute doze could have a higher impact on productivity and alertness, with this allowing nappers to sleep through an entire cycle without interrupting deep sleep, which is likely to cause drowsiness.
Choose a napping happy place
If you want to incorporate napping into your daily routine, choose a comfortable spot which you can rest in without interruptions.
Ideally, find a place where you can block out the light, or opt for an eye-mask or ear plugs. You could even find a napping playlist to help you unwind.
However, remember not to get too comfortable by setting an alarm, and make sure not to snooze it.
Snoozing your alarm will only make you feel groggy and tired!
Try the caffeine nap
It takes 20 minutes for people to feel the effects of caffeine, which is why having caffeine before taking a power-nap could give nappers the ultimate boost in the afternoon.
Simply try having a coffee before settling down for a sleep, and set your alarm for 20 minutes only.
This will allow you to wake up feeling energised and ready to go.
We shared how a woman was so tired she had to nap all the time but doctors discovered she had 20% chance of survival.
Meanwhile, we also shared six top tips to help you get back to sleep.
And a sleep expert revealed how to stay warm in bed during winter – and why changing your pyjamas is key.
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