Your Guide to The Ultimate Nap

Your Guide to The Ultimate Nap

‘Sleep lightly or briefly, especially during the day’, is the definition according to Google. They are also known as a siesta in some parts of the world.

There seems to be an even divide when it comes to naps. Are they good or bad for you?

Well, if you’re looking for the answer, you are in exactly the right place. The effects of sleep deprivation, the different types of naps, if they are good for you, napping mistakes you are probably making and much more is going to be covered in this article.

History of the Siesta – Who was the First Person to take a Nap?

What does Siesta actually mean? ‘Siesta’ comes from the Latin ‘hora sexta’, which means ‘the sixth hour’. As the hours of the day start at dawn, the sixth hour is noon, which is usually when the siestas start. This wonderful invention started in hot countries across the Mediterranean and Southern Europe. Have you ever noticed how much more you sleep when on holiday in a hot country? It’s the same for the people that live there. Energy levels get low and a siesta is the perfect way to rejuvenate. A quick snooze and a boost in energy seems like a win-win to us.

It wasn’t just because of heat that siestas came about. Surely everyone has experienced the longing for sleep after they eat a huge lunch? Well, the people of Spain listened to what they’re bodies were begging for and they headed for bed. This combination of the hottest point of the day and heavy lunching formed this beautiful creation; the siesta. The tradition is still alive today and the Spaniards are famous for their two-hour afternoon break.

As far as knowledge on who the first person to ever take a nap was, it is unknown.

The Effects of Sleep Deprivation – Are You Getting Enough Sleep?

‘The lack or denial of something considered to be a necessity’ defines deprivation. In simple terms, sleep deprivation is a lack of sleep, to the point where it is affecting everyday life. Ever found your car keys in the fridge? Or accidentally squirted some hand soap onto your toothbrush in the morning instead of toothpaste? No? Great, you’re probably getting enough sleep.

Yes? Oh dear. Sleep deprivation can be overlooked, but it can lead to devastating consequences. We’ve all said or done something stupid (possibly hilarious) when over tired, but what are the real risks?

1. Can’t think? – Lack of sleep has a huge effect on your brain. It alters your ability to make decisions, your memory and can even affect your intelligence.

2. Putting on the pounds – Yes, it’s true. As if losing weight wasn’t difficult enough. If you’re a late-night gym-goer, you might want to think about swapping the dumbbells for your duvet.

We are probably all guilty of mistaking tiredness for hunger, but why? Find out the connection between food and tiredness on Foodlets and how to get your children to sleep.

3. You’ve turned into real life Bambi – a lack of sleep seriously messes with your motor skills and results in all kinds of clumsiness.

4. Was that today? – you have the memory of a goldfish. Sleep is crucial time for your brain to retain memories and recharge.

5. Wrinkles – now I’ve got your attention. You can look a little rough after a terrible night’s sleep, but a continuous lack of it has been proven to cause fine lines and dark circles.

Two words: don’t panic.

Keep reading to find out how you can kick sleep deprivation to the curb.

Read more about Sleep Deprivation and What You Can Do About It

What are the Different Types of Naps?

Yes, there are different types of naps. But, the most important thing to remember is that napping isn’t a one size fits all. There are different types of naps for different types of people. If you want to feel the benefits, it is imperative that you understand which type suits you best.

The different types are split up into length of time:

The Ultimate Power Nap: 10-20 minutes.

Perfect for a quick boost in energy and alertness. You won’t fall into a deep sleep and will wake up feeling refreshed, and it’s short enough to sneak into your lunch hour.

The Avoid at all Costs Nap: 30 minutes

The name says it all. This type can cause you a hangover. Not the one you are probably used to, but a ‘sleep hangover’. This will leave you grumpy and groggy for at least 30 minutes after waking up.

The Creative Nap: 60 minutes

This has been shown to not only boost energy and alertness, but also creativity. Perfect for all you Picassos.

The Lazy Nap: 90 minutes

If you have time to fit one of these in, do. They will be the most beneficial as they mimic the balance of stages you’d go through in a 7 hour sleep.

What Kind of Nap Should I Be Taking?

This can depend on a few factors. Energy levels, time, tiredness, stress and environment are all important.

  • If you’re energy levels are low and you’re extremely tired, opt for 90 minutes.
  • If you have high levels of energy and don’t feel too tired, don’t force a long nap. There is such a thing as oversleeping, which can be equally as harmful.
  • If you are in a busy environment where you feel uncomfortable, a nap may not be the best idea. If you are anxious about falling asleep it will take you a lot longer and increase your stress.

Judge the situation you’re in and how you’re feeling as to how long you should nap for.

Should I Drink Caffeine Before a Nap?

You are probably expecting a no, but actually… yes. Drinking caffeine before a nap can have fantastic benefits.


Here is how it works.

It’s called a caffeine nap. Drink a cup of coffee and have a 20 minute nap. You will wake up feeling refreshed, alert and full of energy. But, why? This is because caffeine takes 20 minutes before it starts to have an effect on your body. So, while your catching up on sleep for 20 minutes, the caffeine is getting to work on your brain and central nervous system. When you wake up, you will feel its full effects. From this you receive the benefits of catching up on sleep and the energy from caffeine. Fantastic!

Tip: This is great for long distance driving when taking a break at a service station.

What Am I Doing Wrong? 7 Common Napping Mistakes

There can be lots of reasons why you can’t nap.

Have a read of these common mistakes to see if you can improve on your napping skills.

  1. The Bright Light – Even that slither of light that shines under your door from the landing can affect your sleep. Wherever you nap, try find a dark room and you will fall asleep much quicker.
  2. Lie Down – It can take 50% longer to fall asleep when you’re sitting up.
  3. Get That Thermostat Just Right – Being too cold or too warm can result in a disaster when attempting to nap. Grab a blanket or open a window.
  4. Bedtime – Napping too close to bedtime is a bad idea, trust us. You will either not wake up and sleep through the night, which could result in oversleeping. Or, you won’t be able to sleep when you do eventually go to bed. Not ideal.
  5. Stressed Out – If you’re thoughts are going a million miles per hour, this will definitely prevent you from nodding off. Stress can be a major factor in sleep deprivation.
  6. Full 8 Hours – If you are getting enough sleep at night time, this could be why you can’t nap. Don’t force naps if you aren’t tired.
  7. A Cosy Set-up – Studies have proven that your bed is the optimal place for a nap. However, if you’re not at home, make sure you find somewhere comfortable. Preferably not your desk at work. Nobody would judge you for taking a pillow into the office.

Sleeping Accessories to Help You Nap

Did you know there are tons of tools and tricks that can help you achieve that mid-afternoon shuteye? No? Don’t worry, we have done all the research for you. We have searched the internet far and wide, here are the best picks:

Sleep Mask

A simple way to dramatically improve your chances of napping and falling asleep quicker. But what’s the science behind it? When your brain detects pure darkness, it starts to release melatonin, which is also called the chemical of sleep. So, if you are looking to block out all possibility of light, try a sleep mask.

Pillow Spray

Pillow sprays filled with aromatherapy oils and calming scents that have a wonderful relaxing effect on the brain. Lavender is especially calming.


If you take nothing else from this list, make sure you invest in a good pillow. It can make a world of difference when squeezing in a quick nap.

Pillow Speakers

Music has been proven by many studies to help us drift off and improve quality of sleep. However, how you listen to it is also important. Try pillow speakers instead of headphones and make sure to turn off all transmitting on your cell phone. Pillow speakers are a much safer way to enjoy some relaxing tunes.

How to Wake up from a Nap

Waking up can be even more difficult than falling asleep. Have you overslept and feel groggy? Or just looking for a quick fix to feel refreshed?

Here are some expert tips:

  1. A Caffeine Kick – drinking caffeine is a proven method to fight grogginess. It will stimulate your mind and get you back on track with your day.
  2. Water – drinking water is a gentler way to wake yourself up. Get your metabolism started and electrolytes flowing.
  3. Bright Light and Fresh Air – try opening a window as soon as you wake up. The sunshine and cool air will tell your body that it’s time to wake up.
  4. Stretch it Out – especially if you have had a long nap it is a good idea to move around and stretch your muscles to shake off any stiffness or soreness.
  5. Snack – eating a quick snack will give you a boost of energy and settle your stomach.

The Best Apps for Napping

Using an app on your phone is an easy way to combat the anxiety of waking up and figuring out how long you should nap for. Calming sounds, gentle alarms, expert advice and much more is what some of these apps have to offer. Check online for an app for your phone.

Is Napping Still Not Working? It May Not be the Solution for You…

It is generally good for most people. However, there are those who just can’t nap, no matter how hard they try and hope. But, it’s ok! Some people just aren’t good nappers. No matter what you do, do you just keep waking up feeling tired, dazed and worse than you did before you fell asleep? If you get a good night’s sleep, it may not be necessary for you. As far as an explanation, it could be to do with genetics, although this hasn’t been proven.

Regardless, some people are natural nappers that will benefit from a brief slumber and others body and minds just totally disagree with all this siesta nonsense. But, both are fine! Just listen to what your body is telling you.

Read more about Foods That Can Help You Sleep

To Conclude…

Experiment. See what works for you and what doesn’t. Listen to your body (and certainly your alarm clock) to see how you can get the most out of napping. All the scientific research in the world can’t stack up against what your mind and body tells you, so this is what you really should be listening to. (Although research can point you in the right direction).

Happy napping!

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