Ever have a nap and wake up still sleepy and feeling unproductive? Even worse, are you waking up groggy and even more tired than when you started? That's because you're doing it wrong.
Luckily Linda Baumgartner, a sleep expert with mattress manufacturer Vita Talalay, has presented some scientific tips for quality nap time on Quora.
Here are some tips for taking a nap.
1. Set your mind into thinking that you are going to nap in order to be more productive. This will help you feel more alert when you wake up.
2. It is recommended to take a nap after lunch time. Doing it in the evening will most likely make you more sleepy. This is because in the evenings there is a higher chance of falling into deep sleep, which is something you want to avoid while taking a nap.
3. Ever felt more tired than you were before taking a nap? This is why it is recommended to take a 15 - 20 minute nap. The longer you sleep, the higher the chance that you will feel more tired when you wake up. Do not go over 30 to 40 minutes or you might enter deep sleep and create what is called sleep inertia, which will make you feel more drowsy and groggy when waking up.
4. Eat food that promotes a good nights sleep. This means avoiding food that are high in acid, sugar and fat. It is also recommended to avoid large quantities of caffeine or alcohol. Instead, eat food with sleep inducing nutrients such as bananas, oatmeal or a warm cup of milk. Eating food that is naturally high in magnesium, potassium as well as tryptophan, can help improve taking a nap.
5. Create a good atmosphere for you take a nap in. Find a quiet room and a comfortable sofa or bed, where no one can disturb you. Turning the lights off in your room will also help you fall asleep faster and better.
6. If you are having problems taking a nap, try relaxation techniques before going to bed, such as yoga. This can help calm your body and even mind before going to sleep.
Adapted from Cnet and Quora
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