Nap Time for Grown-ups

I love naps. I can think of nothing more decadent and more re-charging that catching a snooze in the middle of the day. On the weekends our entire schedule is built around the whole house taking at least a one hour nap each day. It’s serious business around here.

And, at the request of @WarrenWhitlock, I am going to share with you a) why I believe naps are critical and b) some of my best tips for getting the most from your nap time.

So first, why do I thinks naps are so crucial?

1) We live in a rush-rush-rush, over-stimulating, sleep-deprived world. In fact we kind of glorify how fast we can do something and how little sleep we did it on. This is physically and emotionally unsustainable. Your body will rebel. You will get sick. You will run out of steam. You will b e an emotional mess. It’s just a matter of time.

2) We MUST give ourselves the gift of re-charging. Even if we love what we do, we can’t push ourselves on a indefinite adrenline-fed frenzy. Our brains, that organ we depend on to produce our brilliant work, simply cannot fire on all cylinders without rest. It’s like asking your body to run a marathon while eating one meal a day.

3) Our brains and our subconscious produce fascinating ideas and connections when they are at rest but not in full REM sleep. (REM sleep produces great stuff too – it’s just a different kind of great stuff.)

There are tons of really good reasons for taking a nap. And the media has caught on because I’ve seen articles and shows everywhere talking about how sleep-deprived culture really needs to take another look at napping. In the comments I hope you will leave your best reason for napping – that will be fun to read!!

So, we know rest and re-charge is critical but lots of people say “I just can’t nap!”. Sometimes napping involves actually sleep occurring and sometimes it is just a chance for our brains to rest, dance around a flit from topic to topic. The point is that we set aside a time (about 20 minutes to start) and a place (more on that in a minute) to let ourselves sink into resting.

Here are some of my best ideas for for creating a naptastic nap.

1) Cool, semi dark room. Even in the winter I like to have a slow fan going. In the summer, a fan makes the covers feel that much better.

2) Your favorite pillow. You have one – I know you do. So make sure it is your napping pillow.

3) A blanket. No need to unmake the bed (assuming you made it), but covers are critical.

4) Take off your shoes, belt – anything that feels constraining. You can’t get comfy if you can’t wiggle your toes.

5) Turn off your cell phone and unplug the house phone. Trust me. Nothing will happen that you can’t handle 20 minutes from now.

6) It goes without saying that you are napping in a different room from your laptop, right?

7) Set your alarm. this will keep you from stressing out about oversleeping if you do actually fall asleep. Again 20-45 minutes is about as long as a nap should last. Any longer and you may have trouble shaking the cobwebs out of your brain for the rest of the day.

Then again, I learned a lot about napping from a great boss I had in Washington, D.C. After lunch each day, he told me to hold his calls, he closed his office door, and laid down on the floor for 45 minutes falling fast asleep. Find what works for you.

So I am anxious to know your thoughts about napping. Do you nap? Do you resist napping? Do you have nips for creating a great nap environment?! Please share – you know that is my favorite part.

Photo:

http://www.flickr.com/photos/davemorris/ / CC BY 2.0

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This entry was posted on Thursday, April 15th, 2010 at 11:44 am and is filed under Uncategorized, Uncommon Business, Uncommon Lessons, Uncommon Living. You can follow any responses to this entry through the RSS 2.0 feed.You can leave a response, or trackback from your own site.

Anonymous
Thanks for the encouragement. I WISH I could join in and say….”I just can’t nap.” But my nap….ok. I’m going to say it. My nap is an INTEGRAL part of my day. I have a super strong body clock and when it’s about 2 in the afternoon I just start to shut down! Seriously sleepy! If I’m busy I lay down for 20 minutes and pop up, get a coffee, and head into the second part of my day. If i’m feeling indulgent, it could go as long as 45. I’m a napper! Play hard and Rest!

Anonymous
Love that you’ve built napping into your daily routine Megan! Rest is something we so often overlook. If more of us paid attention to our body clocks, we’d probably operate with a built in siesta everyday. Hey maybe we should start a Siesta Movement!!!

http://abbyandizzysmom.blogspot.com Erin
I don’t nap because I worry it’ll interfere w/ my nighttime sleep. But I could certainly use a nap sometimes. I try to get 7 hours per night, which I think is good. If I don’t get it, watch out!!! I need my zzzzzzz’s.
Great tips. We need to slow down in so many ways. A nap is a good start!

Anonymous
Love that you are vigilant about getting 7 hours of sleep at night. Maybe a full blown sleeping nap would mess up your nighttime sleep. But slowing down for 20 minutes is ALWAYS a good thing!

http://elizabethpottsweinstein.com ElizabethPW
I can’t actually sleep on a nap or it totally screws me up … but I do like private time w/ no noise and to just lay down and think/chill/relax.

Anonymous
Downtime is so critical – especially for us introverts. Once of the best parts of rooming with you is not having to explain the no noise/no talking thing. xo!

http://BestSellerAuthors.com Warren Whitlock
Finally, one place I can send anyone needing to rocket their personal growth. Naps RULE!

Anonymous
Thanks for inspiring the article Warren!

http://www.myrecipeforlife.com/ daniellemmiller
Naps do rule! I love a nap…I have some chronic health challenges and I find that a nap totally recharges me and gives me my second wind for the day:-)
Nap lovers of the world unite!

Anonymous
Maybe we need a hashtag?!

http://www.myrecipeforlife.com/ daniellemmiller
LOL…love it! #rechargingrules #napsarenaptastic #universalunplug

Anonymous
I think I may cry; this is the most beautiful thing I’ve read all week (all month)! Nap on!

Anonymous

http://www.randomshelly.com/blog/ Shelly
As hard as I have tried at times, I cannot sleep during the day unless I am SICK. However, I DO, DO, DO love taking that 20 minutes when I can and tuning out… Relaxing and taking deep breaths.
You are so right about that time invigorating you… just seems to be a great boost during the day, and I definitely notice when I don’t/can’t take that time

Anonymous
just getting in a quiet place and closing our eyes for 20 minutes can be as re-charging as a nap. It the unplugging part I think that really matters.

http://sallyg.me Sally G.
Naptastic Nap? Fabulouzzzzzzzz. (Get it?)
As a few Tribe Members have mentioned already – I, too, associate napping with being unwell or completely depleted. And as everyone has noted ~ finding time to just unplug is key, regardless of your method. And me being me, I need at least 10 minutes every few hours or so to stay balanced; especially if I’m around other people and the energy is palpable.
Yay to Warren for motivating you to share this information!!

Anonymous
Wow – 10 minutes every hour Sally – I am impressed!! And yes, I do take requests from my tribe on blog post topics from time to time. Warren’s been trying to get me to write a post on napping for MONTHS!

http://sallyg.me Sally G.
No – 10 minutes every FEW hours. Or at the very least – twice a day. I’ve learned if I don’t do this ~ my picture shows up in Wikipedia under Shrieking Harpy.
You are a wealth of knowledge and inspiration ~ I will reflect on a potential blog topic for you … thank you for letting me know!

Anonymous
My dear Sally, Shrieking Harpy is not a description that would ever fit you – ever. Period.

http://mccaffery.ca/kate2.0/ Kate McCaffery
Oh yes! Sleep is sacred. (Learned that one from my father.) In a few office settings, where there was someplace to do so, 20 minutes out with a cellphone alarm set next to my head was even better than a coffee in the afternoon. Just tell yourself it’s only 20 minutes, disengage and trust in your alarm. Shame really that napping isn’t more acceptable than it is. (I always had to hide it.)
meganmatthieson
Thanks for the encouragement. I WISH I could join in and say….”I just can't nap.” But my nap….ok. I'm going to say it. My nap is an INTEGRAL part of my day. I have a super strong body clock and when it's about 2 in the afternoon I just start to shut down! Seriously sleepy! If I'm busy I lay down for 20 minutes and pop up, get a coffee, and head into the second part of my day. If i'm feeling indulgent, it could go as long as 45. I'm a napper! Play hard and Rest!
http://abbyandizzysmom.blogspot.com Erin
I don't nap because I worry it'll interfere w/ my nighttime sleep. But I could certainly use a nap sometimes. I try to get 7 hours per night, which I think is good. If I don't get it, watch out!!! I need my zzzzzzz's.
Great tips. We need to slow down in so many ways. A nap is a good start!
http://elizabethpottsweinstein.com ElizabethPW
I can't actually sleep on a nap or it totally screws me up … but I do like private time w/ no noise and to just lay down and think/chill/relax.
http://BestSellerAuthors.com Warren Whitlock
Finally, one place I can send anyone needing to rocket their personal growth. Naps RULE!
http://www.myrecipeforlife.com/ daniellemmiller
Naps do rule! I love a nap…I have some chronic health challenges and I find that a nap totally recharges me and gives me my second wind for the day:-)
Nap lovers of the world unite!
accompanyc
I think I may cry; this is the most beautiful thing I've read all week (all month)! Nap on!
randomshelly
As hard as I have tried at times, I cannot sleep during the day unless I am SICK. However, I DO, DO, DO love taking that 20 minutes when I can and tuning out… Relaxing and taking deep breaths.
You are so right about that time invigorating you… just seems to be a great boost during the day, and I definitely notice when I don't/can't take that time
http://embodygrace.com/home Gina
I usually have trouble napping, especially without waking up felling like I’m on drugs. But every so often, I find that if I just lie flat on my back, for like 30 minutes, I can semi-doze off and wake up feeling great. It’s a timing thing, I guess. And i have been know to catch a few minutes in my shiatsu office… my futon is very comfy.
http://habitualvictory.com/ Mike Shippey
I love this…and for lack of a better, um, more mature way to put it…naps rule!
I really like the tips for maximizing the snooze experience!
Great blog…I just found it and plan on coming back.
All the best
MS
http://www.facebook.com/pages/Caring-Creates-/228986840568 Sally G.
Naptastic Nap? Fabulouzzzzzzzz. (Get it?)
As a few Tribe Members have mentioned already – I, too, associate napping with being unwell or completely depleted. And as everyone has noted ~ finding time to just unplug is key, regardless of your method. And me being me, I need at least 10 minutes every few hours or so to stay balanced; especially if I'm around other people and the energy is palpable.
Yay to Warren for motivating you to share this information!!
Tami Morello
This is a great reminder about self-care. I do feel much better (and I’m more productive) when I take a short nap, but I haven’t actually scheduled it into my day as a habit. I like setting an alarm, and then allowing myself to slip into deep relaxation even if I don’t completely go to sleep. Now I will be more “on purpose” about doing this, and not just when I feel like I’m about to drop. Advance planning to avoid burnout – what a concept! Thanks, Sarah!
sarahrobinson
Love that you've built napping into your daily routine Megan! Rest is something we so often overlook. If more of us paid attention to our body clocks, we'd probably operate with a built in siesta everyday. Hey maybe we should start a Siesta Movement!!!
sarahrobinson
Love that you are vigilant about getting 7 hours of sleep at night. Maybe a full blown sleeping nap would mess up your nighttime sleep. But slowing down for 20 minutes is ALWAYS a good thing!
sarahrobinson
Downtime is so critical – especially for us introverts. Once of the best parts of rooming with you is not having to explain the no noise/no talking thing. xo!
sarahrobinson
Thanks for inspiring the article Warren!
sarahrobinson
Maybe we need a hashtag?!
http://kymleeisawesome.net Kymlee
When I worked from home, I took a nap every day during what would have normally been my lunchtime. Most often, I just laid on the sofa with the TV going for white noise; it helped keep me from going too deep into sleep. I haven’t used an alarm in over a decade (and encourage others to stop shocking themselves out of sleep whenever the opportunity arises) so no need for that. My secret? Look at the time, visualize the time you need to get up and set a mental timer. Sounds crazy doesn’t it? With training anyone can do it, I’m sure of it.
The best thing about naps is that you get to refresh your brain. After a couple hours of doing stuff, the brain is tapped out and the only think you’ll produce is just good. The best work is done with a fresh brain. So naps give you a second wind and you avoid the brain drain that happens at the end of the day. Naps refresh your mid day brain and give you more brainpower to do more great work.
I totally agree about being careful not to nap too long. There were days where I indulged in a lengthy nap and found myself more dazed afterward than when I started. I also found myself getting into strange sleeping patterns. So if your body isn’t trained to wake itself without an alarm, I suggest not using nap time to start the training.
http://mccaffery.ca/kate2.0/ Kate McCaffery
Oh yes! Sleep is sacred. (Learned that one from my father.) In a few office settings, where there was someplace to do so, 20 minutes out with a cellphone alarm set next to my head was even better than a coffee in the afternoon. Just tell yourself it's only 20 minutes, disengage and trust in your alarm. Shame really that napping isn't more acceptable than it is. (I always had to hide it.)
sarahrobinson
sarahrobinson
just getting in a quiet place and closing our eyes for 20 minutes can be as re-charging as a nap. It the unplugging part I think that really matters.
sarahrobinson
Wow – 10 minutes every hour Sally – I am impressed!! And yes, I do take requests from my tribe on blog post topics from time to time. Warren's been trying to get me to write a post on napping for MONTHS!
http://www.facebook.com/pages/Caring-Creates-/228986840568 Sally G.
No – 10 minutes every FEW hours. Or at the very least – twice a day. I've learned if I don't do this ~ my picture shows up in Wikipedia under Shrieking Harpy.
You are a wealth of knowledge and inspiration ~ I will reflect on a potential blog topic for you … thank you for letting me know!
http://www.myrecipeforlife.com/ daniellemmiller
LOL…love it! #rechargingrules #napsarenaptastic #universalunplug
http://embodygrace.com/home Gina
I usually have trouble napping, especially without waking up felling like I'm on drugs. But every so often, I find that if I just lie flat on my back, for like 30 minutes, I can semi-doze off and wake up feeling great. It's a timing thing, I guess. And i have been know to catch a few minutes in my shiatsu office… my futon is very comfy.
http://habitualvictory.com/ Mike Shippey
I love this…and for lack of a better, um, more mature way to put it…naps rule!
I really like the tips for maximizing the snooze experience!
Great blog…I just found it and plan on coming back.
All the best
MS
Tami Morello
This is a great reminder about self-care. I do feel much better (and I'm more productive) when I take a short nap, but I haven't actually scheduled it into my day as a habit. I like setting an alarm, and then allowing myself to slip into deep relaxation even if I don't completely go to sleep. Now I will be more “on purpose” about doing this, and not just when I feel like I'm about to drop. Advance planning to avoid burnout – what a concept! Thanks, Sarah!
http://kymleeisawesome.net Kymlee
When I worked from home, I took a nap every day during what would have normally been my lunchtime. Most often, I just laid on the sofa with the TV going for white noise; it helped keep me from going too deep into sleep. I haven't used an alarm in over a decade (and encourage others to stop shocking themselves out of sleep whenever the opportunity arises) so no need for that. My secret? Look at the time, visualize the time you need to get up and set a mental timer. Sounds crazy doesn't it? With training anyone can do it, I'm sure of it.
The best thing about naps is that you get to refresh your brain. After a couple hours of doing stuff, the brain is tapped out and the only think you'll produce is just good. The best work is done with a fresh brain. So naps give you a second wind and you avoid the brain drain that happens at the end of the day. Naps refresh your mid day brain and give you more brainpower to do more great work.
I totally agree about being careful not to nap too long. There were days where I indulged in a lengthy nap and found myself more dazed afterward than when I started. I also found myself getting into strange sleeping patterns. So if your body isn't trained to wake itself without an alarm, I suggest not using nap time to start the training.
http://www.jessilicious.com Jess Webb
I am a fan of napping, also! I like the idea of only 20-45 minutes – I usually don’t “let” myself nap because I think it’ll take up an hour or two out of my day (and if I don’t set an alarm, it does!). Guess I need to structure my naps a bit better – and use an alarm!
I am also very consistent about getting enough sleep each night. By 9:00pm I’m heading for bed to relax and read until I fall asleep, usually around 10. I usually get about 8 hours every night.
Great tips, Sarah – thanks for sharing!
http://www.tehjess.com/ Jess Webb
I am a fan of napping, also! I like the idea of only 20-45 minutes – I usually don't “let” myself nap because I think it'll take up an hour or two out of my day (and if I don't set an alarm, it does!). Guess I need to structure my naps a bit better – and use an alarm!
I am also very consistent about getting enough sleep each night. By 9:00pm I'm heading for bed to relax and read until I fall asleep, usually around 10. I usually get about 8 hours every night.
Great tips, Sarah – thanks for sharing!
Anonymous
I love this! I wish I could take a nap during the day, but you know that my day job would probably frown on it
But there are many days that I’ll come home, and before starting on work for my business, I’ll doze off for 10-20 minutes. Sometimes even just 5 or 10. But it really does refresh me and help me make the switch from that crazy day job to redirecting my energy and focus on my business.
Yes, naps rule!
lorilatimer
My dear Sally, Shrieking Harpy is not a description that would ever fit you – ever. Period.
lorilatimer
I love this! I wish I could take a nap during the day, but you know that my day job would probably frown on it
But there are many days that I'll come home, and before starting on work for my business, I'll doze off for 10-20 minutes. Sometimes even just 5 or 10. But it really does refresh me and help me make the switch from that crazy day job to redirecting my energy and focus on my business.
Yes, naps rule!

Escaping Mediocrity