How to have the best nap

Two of the world's best nappers

There’s a science to napping. And I take full advantage of it because I love a good nap.

A good nap is one that makes me feel refreshed and doesn’t interfere with my nighttime sleep. Here’s my formula for the best little nap:

1. Nap early in the day

The earlier you can make your nap, the better. This is to ensure it doesn’t interfere with your sleep at night. When I have a day off and want to nap, I’ll do it at 11am when my son goes down for his nap.

If you don’t feel sleepy enough to nap before noon, congratulations! This is actually one of the best signs that you’re well-rested, so keep it up.

2. Make it a short one

Unless you’re prepping for an evening shift, 20-30 minutes is the ideal length of time for a nap. It’s enough to make you feel rested, but not enough to make you feel groggy.

3. Have a bit of caffeine beforehand

This is aptly called a caffeine nap.

It takes approximately thirty minutes for the effects of caffeine to kick in. If you have it right before your nap, you’ll wake up feeling like a million bucks.

4. Get cozy

I nap in the same way that I sleep – in total darkness and with a white noise machine. I used to nap on the couch, but then I thought, if I’m gonna do it, I mind as well jump all the way in.

5. Jump out of bed

Don’t let the coziness pull you in too far! Get up right away to avoid falling back asleep. I’m usually tempted to nap longer, since my son is still napping, but I put my phone far away so that I have to get out of bed to turn off my alarm. As I’m writing this, I realize I should probably do this with my phone at night so that I can’t hit snooze in the morning.

There you have it. The recipe for a nice little nap.

Happy holidays and stay well friends,

Dr. Kuhnow