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It’s time to stop nap shaming. While napping can absolutely affect your sleep at night if you aren’t careful, there is a way to get the best of both worlds — great daytime naps and still sleep soundly at night. That’s where we come in. When you recharge with your mid-day nap, remember these six daily strategies to do it right.
While some people — as noted above — should generally avoid naps, with the right strategy, most people can savor an afternoon nap and still get quality shut-eye when the world goes dark. Here are seven do’s and don’ts to keep in mind before your next nap.
1. Aim to nap in the early afternoon
The earlier you can nap (once you start to feel drowsy), the better. Just like long naps, late naps can interfere with your sleep cycle and keep you up at night. Though everyone’s circadian rhythm is unique, most people experience a dip in alertness around 1 to 3 p.m. If you can make it to a restful area within this timeframe, that’s your best bet for a good nap that doesn’t mess with nighttime sleep.
2. Set the scene
If you’re going to take a nap, you may as well optimize it. Your napping environment should be just as restful as your sleeping environment. Ideally, you’ll nap in the same place you sleep. Napping in a restful environment — with little to no light, a comfortable temperature, and a pillow that suits your sleeping style — can help you fall asleep faster and fully reap the benefits of a short power nap.
3. Nap without guilt
Naps should make you feel better, not worse. Don’t let your nap guilt you into working late or doing more — you needed the extra rest for a reason. Saying things like, “If I nap now, I have to stay up later to do [insert task],” can further disrupt your sleep cycle and cause you to develop a shameful mindset around napping, as if it’s something you should never do. So nap without guilt, as long as you’re still fulfilling your major obligations.
And if you still feel guilty about your afternoon snooze, remember that some cultures literally build naps into their collective daily routine, which should be evidence enough that naps are good for you.
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Ever avoid a nap because you know you’ll end up like this at night? If you nap the right way, you can still get a good night’s sleep.
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