Does your memory get a little foggy as the day wears on? Well, one of the best ways to perk it up is by taking a nap. In fact, according to several studies, a wide range of cognitive abilities are improved by taking a little snooze. But napping for too little, or too long (which can cause you to stay awake at night), won’t do the trick. Here’s how to make your mid-day zzz’s work for you:
GIVE YOURSELF PERMISSION: Recognize that you’re not being lazy. Tell yourself that napping is a way to boost your brain power and that you’ll be more productive and more alert after you wake up.
DO IT IN PRIME TIME: The best hours are between 1:00 p.m. to 3:00 p.m., when your energy level dips thanks to a rise in the body clock hormone melatonin. If you wait to nap until later or within three hours of bedtime, it may interfere with nighttime sleep.
SET YOUR ALARM: Set your clock for 20 or thirty minutes, tops. And, don’t give into temptation and hit the snooze button once the alarm rings. Eventually you’ll be able to train yourself to nap for the amount of time you set aside and probably won’t need an alarm.
KEEP IT DARK: If you find it difficult to drift off, try using a face mask or eye pillow to keep the light out during the day.
