January might be the most taxing month of the year, bringing with it the dreaded January blues.
Many people’s attitudes decline as the temperature drops, with chilly weather and the financial and emotional aftereffects of Christmas creating a bleak perspective.
People typically have less energy throughout the winter due to fewer levels of sunlight, as well as poorer mood and alertness.
For some, this signifies seasonal affective disorder (SAD).
According to Hayley Thistleton, sleep specialist at Sleepseeker, incorporating a power nap into your regimen will help you get through the January blues.
‘There are various benefits to incorporating a power nap into your daily routine in the winter, but oversleeping may do more harm than good,’ she explains.
Hayley discusses her best suggestions for feeling re-energized after an afternoon nap and avoiding oversleeping during the darker months.
Choose the appropriate time.
When you nap can affect how you feel when you wake up.
‘Napping too late in the day is likely to disrupt your natural sleep schedule at night, so avoid it if possible,’ Hayley explains.
‘The majority of people will benefit from a nap in the late morning or early afternoon, but this naturally depends on when you wake up.’
The bottom line is to avoid sleeping too close to bedtime, especially if you wish to keep your regular sleep routine.
Short naps are the best.
How long should you sleep?
According to the sleep specialist, 20 minutes is excellent for avoiding post-nap grogginess.
‘While 10 minutes may be ideal for some, others may find it difficult to fall asleep during this period,’ explains Hayley.
‘These brief periods of sleep are known as power naps, and they are advantageous since they have little effect on evening sleep.’
If you truly need to recharge, Hayley suggests a 90-minute nap.
‘This could have a greater influence on productivity and alertness,’ she adds, because it allows nappers to sleep through a complete cycle without interrupting deep sleep, which is likely to cause lethargy.
Find a relaxing location.
It goes without saying that you don’t want to nap just to be repeatedly interrupted.
‘If you want to incorporate napping into your daily routine, choose a comfy area where you can rest without interruptions,’ Hayley advises.
Ideally, find a location where you can block out the lights, or use an eye mask with ear plugs. You may even create a sleeping music to help you relax.
‘Remember not to become too comfortable by setting an alarm,’ Hayley warns. ‘And don’t snooze it; it will only make you feel foggy and tired.’
Try a caffeinated snooze.
This may seem counterintuitive at first, but trust the process.
‘It takes 20 minutes for people to experience the effects of caffeine, which is why drinking coffee before taking a power nap could give nappers the ideal afternoon lift,’ explains Hayley.
‘Simply have a coffee before going to bed, and set your alarm for 20 minutes. This will enable you to wake up energised and ready to go.’
We’d be unstoppable if we could just normalise napping on the fly.