If you’re an adult, you might have heard of the Dos and Donts of adult napping. While a nap can be beneficial, it’s important to do so safely. According to Dr. Ramiz Fargo, medical director of the Loma Linda University Sleep Disorder Center, people with insomnia should avoid taking naps. People without sleep disorders, on the other hand, can nap with little or no problem.
Tip: Avoid screens for a few moments after your nap
If you’ve been glued to your phone, tablet, or laptop for most of the day, it might be time to consider taking a break. Screen time can contribute to obesity and other problems if we don’t get enough exercise. The lack of movement can also lead to poorer dietary choices. Luckily, there are many ways to limit the amount of time we spend in front of our screens. Here are five simple ways to minimize the negative impact of screens on our health.
A good way to avoid the negative effects of screen time is to set an alarm for the end of the day. Many people like to scroll their phones while they sleep, but this can interfere with sleeping and add up to the screen time they get every day. Instead of keeping your phone by your bedside, place it on a small table outside your bedroom. Screen time may also contribute to weight gain and other negative effects, so it’s important to set limits before you begin using screens.
Avoid sleeping in a restful environment
Studies have shown that napping during the day improves alertness and mood and that adults may benefit from taking a 15-minute break during the day. However, napping during the day can interfere with your sleep schedule. A restful environment is essential to ensuring a good night’s sleep. To avoid adult napping, try to choose a time that is comfortable for you, such as when you’re not working.
When napping during the day, it’s best to choose a quiet room with a cool temperature and dim lighting. A good power nap lasts between 10 and 20 minutes, but longer naps may result in grogginess. Also, make sure that you nap during the early afternoon, as naps after 1 p.m. can disrupt your nightly sleep. After the nap, it is best to return to a quiet, cool environment.
Avoid sleeping in a dark room
Sleeping in a dark room improves your sleep quality and mental focus. The dark environment helps you sleep for 6 hours uninterrupted. Getting uninterrupted sleep is essential for improving your mental focus and alertness during the day. Research shows that light slows down the body’s metabolism, so waking up to too much light will only increase your weight. Sleeping in a dark room promotes a high-speed metabolism, which means more calories burned.
If you’re worried about falling asleep in the dark, try setting your lights to their lowest settings and setting timers for them to turn off at dusk. In extreme cases, you can purchase a light with a timer, which will enable you to sleep in total darkness. If your phobia is severe, you may need to consult a mental health professional to reduce your anxiety at bedtime. If you find yourself having trouble sleeping in the dark, you may have a circadian rhythm disorder.
Avoid taking long naps
While taking a nap is natural, avoid long adult naps if you don’t need them. Adult naps are best taken during the afternoon when humans naturally have a decrease in alertness. Depending on your schedule, you can nap for 90 minutes or less. But do try to avoid napping after 3 p.m., because you might end up disrupting your nighttime sleep. The optimal time for naps is different for adults and children.
The National Sleep Foundation warns against taking long naps, which require you to wake from deeper sleep than usual. Because of this, napping must be timed carefully. During sleep, the brain moves through various stages, causing it to release specific hormones and wavelengths. This causes a noticeable change when you wake up. A longer nap could cause you to fall asleep and wake up later than usual and may increase your risk of insomnia.