Adult napping tips and best practices for healthy sleep
I have to admit, I love a good nap. I’ve been pleased to learn that naps not only feel good, but are also supported by science!
Napping as an adult has been shown to be good for our brains, improving cognition, mood, and productivity. It does, however, matter how you nap. We’ve probably all had the experience of taking a nap, only to wake up groggy or mess up the following night’s sleep.
So what are napping best practices for adults?
First and foremost, I recommend applying the yoga therapy mindfulness process to napping. Rather than following a generic protocol, pay attention to how naps work for you and adjust where needed so that your napping routine gives you cognitive benefits, not detriments. I currently do best with a nap that is about 15 minutes long, or a guided meditation of about 30 minutes – however, your optimal nap strategy might be different.
How long should a nap be for an adult?
- Keep naps under 90 minutes to optimize brain benefits, which disappear during longer naps.
- Keep naps under 40 minutes to protect sleep schedules. Longer naps can contribute to nighttime insomnia for some people, and this effect can be magnified as we age.
- However, if you’re a shift worker or have significant sleep deficits, a 90-minute nap can give you access to more restful phases of sleep.
When should an adult nap?
- Ideally nap before 2-3 pm to minimize effects on nighttime sleep.
- You may find it works best if you have a consistent daily naptime, rather than changing it day to day.
- Some people may find that daily napping is fine; others may find that napping on too many consecutive days can mess with nighttime sleep.
What if naps seem to be causing issues with sleeping at night?
- Try restful yoga practices instead of a nap. Don’t forget to rest your mind and your senses!
- Sometimes a guided Yoga Nidra meditation practice can provide the benefits of napping.
Here is a short meditation practice that might provide rest for your mind and body.
This short guided meditation practice is easy to follow to create space for rest, relaxation, and stress relief in your busy day or to support sleep. You can also find a whole playlist of other meditation options on my YouTube channel. If you’re interested in learning more about Yoga Nidra, don’t hesitate to schedule a complimentary consultation.
