According to the Cleveland Clinic, there are over 80 different types of sleep disorders. More than 50 million people in the United States have a sleep disorder, and more than 100 million Americans of all ages report that they get insufficient sleep. Sleep is an essential part of what makes the body function, and the amount of sleep you need could be more or less than what others need. That said, experts recommended adults get seven to nine hours of sleep per night. 

Until this new study, previous studies typically used single sleep measures. That means that they focused on sleep duration, quality, or insomnia. A composite of multidimensional sleep health may better indicate whether or not a person has a higher risk of heart disease. Study others examined the degree of multidimensional sleep health and its association with the risk of heart disease. This is especially important because lack of sleep may reduce productivity, impair immune function, and increase the risk of heart disease, or other illnesses, later on in life. 

Study: Link Between Sleep And Heart Disease

In order to determine the effects of how sleep affects potential heart issues, study authors took a look at self-reported sleep characteristics and heart disease history for 6,820 adults with a median age of 53.4 years old. In order to do that, study authors tested two sleep health composites based on self-report only, and both self-report and actigraphy. This took place across multiple sleep dimensions, using a weighted sum approach, so higher scores mean more sleep problems. 

The study authors found that the risk of heart disease could increase by as much as 141% when coupled with poor sleep. Additionally, researchers also found the following:

• Each additional sleep problem increased the risk of heart disease by 54%
• Sleep regularity, satisfaction, timing of sleep, sleep efficiency, alertness during waking hours, and sleep duration all influenced the risk of heart disease. 

Study authors noted that those findings indicate the importance of assessing sleep problems within an individual to determine the risk of heart disease. This is one of the first studies to show those findings! In well-functioning adults during midlife, having more sleep problems may increase the risk of heart disease. Another point from the study to note is that measuring sleep health accurately and comprehensively is important to predict heart disease risk. 

Tips For Better Sleep

Although sleep troubles may increase the risk of heart disease, you don’t have to accept that as your fate. There are ways to promote better sleep, which will only enhance heart health. Below, we highlight a few ways to help improve your sleep quality. 

Block Out Light

A lot of people are very sensitive to light at night, but it is very common for people to have lights on at all times. Screens and artificial lighting, especially inches from your face before bed, do not aid your sleep efforts. Excess light can affect your circadian rhythm, so avoiding bright light can help you transition to bedtime and aid the body’s production of melatonin. If light penetrates your room, consider investing in blackout curtains or wearing a sleep mask. 

Relax For 30 Minutes Before Bed

If you are in a relaxed state, it is much easier to fall asleep. Low-impact stretching, breathing exercises, soothing music, and quiet reading are all examples of how to get in the right headspace before bed. Focus on trying to relax instead without aiming to fall asleep. Follow your breath with controlled breathing or guided meditation. Use these tools, which are readily available, to help ease you into better, sounder sleep. 

Limit Daytime Naps

A lot of people love a good nap, but napping for too long or too frequently during the day may ruin your sleep at night. Limit your naps to no more than 30-40 minutes during mid-morning or early afternoon. Don’t nap for over an hour and avoid evening or late night napping. If you work nights, though, you may need to take a nap late in the day to help make up your sleep debt. 

Stick To A Sleep Schedule

As noted earlier, sleep experts recommended seven to eight hours of sleep per night for adults. Most people can function optimally with seven hours of sleep, while others need more. Ideally, go to bed and wake up around the same time every day, including weekends. Being consistent reinforces the body’s sleep/wake cycle. If you lay in bed and are still awake within 20 minutes, leave the bedroom to engage in a relaxing practice. Go back to bed when you feel tired and repeat as needed.

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You’ve been looking forward to climbing into bed and falling asleep all day. As the day comes to a close, you brush your teeth, wash your face, and put on your pajamas. You turn off the lights and as soon as your head hits the pillow, you are wide awake. It’s as if the feelings of tiredness vanish immediately and falling asleep seems impossible. This is frustrating, to say the least, and it leaves you with one question: Why is this happening?

It is common to feel slightly wired when you should be winding down, according to neuroscientists. Unfortunately, there is no one-size-fits-all answer to why that happens, though. If someone is a great sleeper, they probably fall asleep when they get into bed each night. The act of getting into bed triggers a response of sleepiness. If your nights tend to be restless and sleepless, though, the body tends to associate that behavior with climbing into bed.

Psychophysiological insomnia, as the experts call it, perpetuates a cycle of sleeplessness every night. In order to escape this cycle, many behavioral experts suggest cognitive behavioral therapy. The primary takeaway is that the bed is for sleeping, first and foremost. You can still, of course, have sex in bed, but it’s best to move other activities or actions elsewhere. No screen time or lying around aimlessly in bed. Re-train your brain and you may find that falling asleep is much easier. In the meantime, the following reasons may contribute to your restlessness as soon as you lay your head to rest. 

Too Much Napping

Naps are not detrimental to your overall health. In fact, napping for the right amount of time can have several benefits. The wrong nap strategy, however, can ruin your nighttime Zzz’s. According to research, long naps or napping too late in the day can make it more difficult to fall asleep at night. Additionally, you may experience difficulty falling asleep, poor sleep, or you may wake up throughout the night. Keep your naps 20-30 minutes long and aim to nap before 3 p.m. 

You’re Anxious Or Depressed

The link between mental health troubles and sleep troubles is very strong. Both anxiety and depression can induce feelings of fatigue or sluggishness, but they can also cause racing thoughts. An inability to quiet the mind can make it very difficult to fall asleep. Some studies suggest that sleep disturbance is a diagnostic symptom for some anxiety disorders. With anxiety, racing thoughts may relate to future concerns, while depressive thoughts may relate to past regrets. Either way, these thoughts keep you from falling asleep. 

The Brain Equates Bed With Being Awake

The bed is a space for sleeping, but many people have additional nighttime activities that they do in bed. Some people spend late hours working in their bed, especially with the work-from-home craze that resulted from the COVID-19 pandemic. Others watch TV or scroll through social media in bed, and these habits cause the brain to associate arousal with getting into bed. When you want to go to sleep, the brain becomes alert because that is what it’s used to. 

Your Device Revs You Up

A quick check on the Gram or one last email before shuteye may not seem like a big deal, but it is. Using electronic devices within 30 minutes of bedtime leads to significantly poorer sleep quality, according to a 2021 study. The glow of the screen emits blue light, which can delay the release of melatonin, a sleep-promoting hormone. Reduced melatonin production can throw off the body’s internal clock and make it more difficult to fall asleep at a reasonable time. 

Caffeine

People love their caffeinated beverages, almost too much at times. Consuming 200 milligrams of caffeine (about 16 ounces of coffee) six hours before bedtime can cut your sleep time by an hour. If you are more sensitive to caffeine, a 7:00 a.m. cup of coffee may make it difficult to fall asleep at night, according to a 2018 study. Some people also reach for an afternoon pick-me-up without thinking of afternoon consequences. Caffeine has a half-life of five hours, so drinking a cup 16 hours before bed can impact your sleep. 

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The inability to fall asleep is both frustrating and irritating, yet it is something that many people have faced during the pandemic. The novel coronavirus, political unrest, and the uncertainty of the future take center stage, while rising rates of insomnia fly under the radar.

Sleep is integral for people to maintain overall wellness, as it helps the body recover. A healthy sleep/wake cycle contributes to reduced inflammation, improved cognitive function, decreased rates of depression, and healthier immune function. Millions of people dealt with insomnia prior to COVID-19, and the numbers have only increased within the past several months. In fact, a March 2020 statistic revealed that prescriptions for antidepressants, anti-anxiety medications, and anti-insomnia medications increased 21% from February 2020.

Is COVID-19 To Blame For Ruined Sleep?

This entire situation has major economic, social, and health impacts for everyone. Whether you are a frontline worker, essential worker, or surviving on unemployment, the combination of COVID-19, isolation, and heightened stress can affect your mood and sleep. At the same time, people should also take ownership for their sleep troubles.

Some people abandoned regular habits during quarantine, throwing their bodies out of whack with improper eating times, sleep schedules, and lack of routine. Additionally, the constant involvement with the news and other forms of media is mentally draining. People became overwhelmed, worrying if they cleaned properly, if they had enough toilet paper, or wondering if they were exposed to the virus.

People will always do what they want, eat what they want, and sleep when they want, no matter the consequences. It’s unfortunate, but it’s the truth. Sometimes, we need to take a step back from the goings-on of the world to realize that our health is not right. If you are going to bed at 4 a.m. and waking up at 8 a.m. on a regular basis, how can you expect to remain healthy? It’s natural to experience anxiety and insomnia, but you don’t have to let these conditions dictate your sleep pattern. You can take control of your sleep!

How To Sleep Better During COVID-19

Do Not Read The News Before Bed

If you don’t want to slide into the downward spiral of a sleepless night, avoid all the news before bed. In fact, take it a step further and avoid screens altogether. The blue light from electronics can suppress the production of melatonin, a hormone that regulates your sleep and wake cycle. Social distancing, however, has forced people to spend more time on their phones, laptops, or computers. They want to feel involved with the world, and they get sucked into the news wormhole in the process of communicating with friends online. It’s good to stay informed, but you also need to protect your mental health. There’s no reason to get a late night fix of news before you lay your head to rest.

Naps Are A No No

If you are out of work or simply taking the day off and staying at home, it’s easy to succumb to the power of naps. They seem so harmless, but they are trying to impair your ability to fall asleep at night. A 20-minute mid-afternoon nap is harmless, but sleeping on the couch for hours in the middle of the day can affect your sleep schedule. Avoid naps and focus on a healthy eight hours at night.

Ease Off The Sauce

Unfortunately, many people found solace in alcohol during the pandemic. Alcohol sales skyrocketed, in part because people wanted to self medicate and sleep better, but also because bars shut down. A drink or two may help you slip into sleep, but it can have an alerting effect on the body as you begin to eliminate it. Drinking before bed can cause you to toss and turn at night, and you’ll undoubtedly be up to urinate at least once or twice. If you do drink, consume moderately and stop drinking three hours before bed.

Stay Active

Laziness set in during the pandemic. Some people stayed motivated to maintain their daily workouts, while others let lethargy take over. You don’t need a home gym to stay active. While you may not have weights to throw around, walking, jogging, biking, yoga, and bodyweight exercises can help you burn calories, energy, and anxiety. Exercise is a great way to combat stress, depression, and anxiety, and it also exhausts the body, contributing to better sleep.

Your Bed Is For Sleep

If you are working from home, make the distinction between your workspace and your sleep space. The bed should only be for sleep and sexual relations. There’s no need to type daily reports or design graphics while sprawled out on the bed. Work from home does not mean work from bed! Blurring the lines can make it difficult to fall asleep when it comes time to do so.

Find Something Relaxing To Do Before Bed

No, this does not mean playing Candy Crush on your phone. Reading a book, listening to calming music, taking a hot bath, or meditating are excellent relaxation techniques. Often times, people who follow guided meditation videos geared towards better sleep experience positive results. Give it a shot!

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Working from home has its challenges, but it also presents numerous opportunities. The plus side of working from home is that you inhabit your own space. The downside to working from home is that you can get too comfortable in your own space, and lose the distinction between work life and home life. Rather than parking your butt on the couch to watch a show during your lunch break, get more out of your lunch breaks while at home.

You have the opportunity to make your lunch break so much more than one episode of your favorite show. Some people take a different route and decide to keep working through their lunch break. It is important to make a distinction between your work and break times to maintain mental and physical health. Since some people may be working from home for an indeterminate amount of time, learn to elevate those work from home lunches.

Pump It Up

Gyms aren’t open everywhere, so what better way to break up your work life than with a quick at-home workout? Not only does this break up your sedentary lifestyle, but it also helps to give you a break from the screen. From yoga poses and jogging to strength training and dancing your heart out, the sky is the limit for working out on your lunch break. Exercise outside to absorb some wonderful vitamin D! If getting sweaty on your lunch isn’t appealing, stretch it out so that you maintain mobility and decrease tightness from sitting all day.

Go Outside

It’s easy to get antsy, worked up, or even claustrophobic when you are in your house all day every day. Break up the routine by going outside on your lunch. Not only does this help you absorb immune-boosting vitamin D, but it also helps reduce stress levels. A walk around the block involves fresh air and sunshine, two things that contribute to a balanced mental state. You may also find that a lunchtime walk improves your focus when you return from your break.

Take A Power Nap

Some people can’t lay their head to rest in the middle of the day, but others find that it contributes to more productivity. Make sure that you only nap for 20-30 minutes, as anything longer can make you groggy for the rest of the day. The rules of power napping are:

• Don’t change into your PJs
• Don’t crawl into bed and get cozy under the covers
• Only nap where you don’t sleep at night (the sofa, day bed, or comfy chair)
• Close the curtains, dim the lights, and set a timer to wake up

Meditate

Exercising and venturing outside the house can help you unplug from work life, but sometimes meditation is the right activity to recharge the batteries. It’s always beneficial to incorporate mindfulness into your daily life, and this is easily done through meditation. You can use guided meditation or you can sit in a quiet, comfortable area of your home and meditate for 10-20 minutes. Try to focus on your breath and let your thoughts wash in and out like waves on a beach.

Step Away From The Desk

At the bare minimum, please leave your workspace during your lunch break at home. Go cook yourself a nice meal, since you have that luxury, or make your way to a lounge chair and open a book. Stepping away from the workspace helps you clear your head, creating balance in your life. If you can step away from your workspace and incorporate some of the tips mentioned in this article, that’s even better.

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We are living in a world of unknowns. This uncertainty of how the future will unfold causes the mind to play out endless scenarios, leading to increased levels of anxiety and stress. It’s completely natural to have a lot on your mind. You could be out of a job for an indeterminate amount of time, a family member could be sick, you could have a baby on the way, or perhaps the safer at home measures are causing you to go stir crazy. Any number of these reasons can cause you to lose sleep.

According to Brittany LeMonda, PhD and a senior neuropsychologist at Lenox Hill Hospital in New York City, immunity is related to the amount of sleep you get. If you are not sleeping for the recommended 7-8 hours every night, it is possible to increase inflammation in the body, making you more susceptible to viruses or harmful bacteria in the environment. Since sleep deprivation can reduce immune function and deplete energy levels, we want to share important tips for how you can relax and have a good night’s sleep.

Seek Natural Light

When you are stuck at home, it is easy to fall out of the routine you used to know. Before you know it, you could be going to bed at 4 a.m. and waking up at 1 p.m. In addition to maintaining healthy and regular bedtime and wake time, it is beneficial to seek natural light when possible. Open up those shades and let the light in because natural light helps us establish wake and sleep cycles. A 2019 study that was published in Somnologie found that daily exposure to natural light at high intensities helped people fall asleep faster and maintain better quality of sleep.

Don’t Nap Like Crazy

Whether you are quarantined and bored or working from home during the pandemic, you may hear the couch or bed calling your name a little too often. Don’t listen to either of them! If you want to maintain a healthy sleep schedule, you can’t nap excessively throughout the day. A 20-minute power nap around lunch won’t hurt, but don’t slip into the habit of napping for hours on end, letting the day and your healthy sleep cycle slip away from your grasp.

Get Moving

Gyms are closed, parks are closed, spin studios are closed, yoga studios are closed, beaches are closed, and hiking trails are closed. That doesn’t give you an excuse to lounge in front of the TV all day, though. While you may not be able to adhere to your typical workouts, you need to exercise regularly to get your blood and endorphins flowing. Sedentary people have a harder time falling asleep because they haven’t used up any fuel in the tank. You can’t go to sleep with a fully charged battery, so get moving! Use online videos, apps, and tutorials as motivation.

Use Relaxation Techniques

It can be beneficial to find ways that help you calm your mind. A technique that works for one person may not work for someone else, so find what works for you. You can try guided meditation, deep breathing exercises, mindfulness meditation, yoga, reading, or listening to soothing music. Apps like Headspace or Calm have programs that are designed for people who are new to meditation. Click here for a beginner’s guide to meditation, or click here for a deep breathing sequence.

Avoid Drinking Excess Alcohol

It’s common for people to drink their problems away, especially if they don’t have any responsibilities, like leaving the house for work. It is also common for people to have a few drinks before bed in the hopes of sleeping more soundly. Statistically, people who drink before bed do not sleep as soundly and they wake up feeling dehydrated and overly tired. Don’t use alcohol as a coping mechanism for handling stress or anxiety. Drinking heavily, in combination with poor sleep, can negatively impact immune function and your psyche.

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If you aren’t already naked while reading this, you’ve made mistakes one, two and three. Strip down and get comfy while you peruse this article.

Yes, there really is such a thing as National Nude Day, which occurs annually on July 14^th. While being naked in public is frowned upon, according to societal norms, stripping down to your birthday suit is surprisingly beneficial for your health. People get frustrated when their children decide to take off their clothes and run around. As it turns out, children are on to something.

While 2020 has been less than an ideal year, the safer-at-home laws work in your favor for National Nude Day. If you are working from home, chilling at home, sunbathing in your backyard, or napping at home, take those clothes off and be free. Let the free love spirit of the 1960s wash over your being and celebrate your body, including all the imperfections because they make you beautiful and unique.

Nude Fact: Benjamin Franklin liked to enjoy time in his birthday suit. He supposedly took baths by his open window and air-dried to connect with the elements.

According to research, time spent in the nude is associated with an increase in self-confidence. The body likes being naked, which must be why going nude has a variety of health benefits. While you shouldn’t need a reason to let it all out, a few benefits of being nude are detailed below.

Increased Fertility For Men

A 2015 study found that men, who wore boxer shorts during the day and went to bed in the nude, had lower levels of damaged DNA in sperm compared to men who wore tight underwear all day and at night. Don’t keep your junk under wraps, gentlemen. Let it all hang out…and down.

Better Sleep

Speaking of sleeping naked, being in the nude helps to lower your body temperature, which helps you fall asleep. A slightly lower body temperature can reduce the amount of times you wake up at night, and eases you into a healthier night’s sleep. Given that it is hot during the summer, try shedding those nighttime layers and sleep naked.

Healthier Private Parts

Whether you are a man or woman, being naked allows your privates the chance breathe. Tight clothing and synthetic fabric can lead to rashes, clogged pores, or irritated skin. Sleeping with underwear on, for instance, can create a moist environment in your private area. This can lead to jock itch or yeast infections because the sweat can be a breeding ground for bacteria. Air out your downstairs by sleeping naked.

Better Bond With Your Partner

Upon entering the world, babies crave skin-to-skin contact. According to Newborn and Infant Nursing Reviews, newborns that have skin-to-skin contact with their mothers directly after birth have a better transition from fetal to newborn life. They have better glucose stability, they cry less, and their breathing is better. Adults can also have skin-to-skin contact to help decrease stress levels. This action also releases oxytocin, which is a chemical that helps to maintain intimate relationships.

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There are few things in life that compare to waking up after a restful sleep. This feeling is considered a rarity nowadays because it is quite uncommon for people to sleep through the night. While poor sleep can be attributed to several factors, people tend to overlook the connection between bad eating habits and poor sleep. The foods you eat can affect both the quality and duration of your sleep.

Good sleep hygiene may sound made up, but trust us when we say that it is an integral part of a healthy life. Sleep is the body’s way of recuperating, and sleeping poorly can lead to impaired immune function and bad eating habits. The poor eating habits, in turn, can inhibit healthy sleep. Statistically, people who do not sleep well end up snacking excessively, so they are ultimately sabotaging their sleep and diet. A night of tossing and turning can alter hunger hormones, causing you to wake with cravings for sweets and caffeinated beverages. Just remember that these foods keep you craving them throughout the day and provide zero nutritional value. You can’t sleep well if you eat poorly, so use the following tips to help you sleep through the night.

Keep Dinner Portions Moderate

Despite what people think, dinner should not be the largest meal of the day. When you eat too much and too late in the evening, you can interfere with healthy digestion. Indigestion can cause you to toss and turn. Opt for low-fat meals that contain complex carbohydrates (sweet potatoes & quinoa) because the body can quickly digest those foods. And make sure that you don’t snack on salty or sweet things too close to bedtime! These foods can actually spike blood sugar levels and keep you awake.

Nap Early Or Not At All

A lot of people find solace in the afternoon catnap. It’s a chance to recharge, but it may also be the reason why you have difficulty falling asleep at night. When you take a nap too late in the afternoon, your natural sleep drive decreases. Try to avoid napping or nap at an earlier time to see if your sleep improves.

Ready Your Bedroom For Sleep

It is not conducive to your sleep if you have all the lights in your room on directly before bed. Dim the lights or turn on a small night-light, turn off the TV, and put your phone away. If you need to use an eye mask or earplugs to drown out noise, do so. Try to keep your room at a comfortable 70-75 degrees F because a cooler environment is more beneficial for sleep.

Don’t Overdo It On Fluids At Night

This is probably the first time we are telling you to not drink water! Drinking too many fluids before bed can cause you to wake up in the middle of the night for a bathroom break. Some can fall right back asleep after this, but others find it difficult to resume their sleep. It’s also ideal to avoid alcohol before bedtime because it can interfere with the quality of your sleep. Even though alcohol can make you sleepy, it doesn’t allow the body to enter deep sleep.

This should go without saying, but make sure that your mattress and pillows are comfortable and supportive to your body. You may need to upgrade your mattress that you’ve had for the last nine years if you aren’t sleeping well. You can also dab the underside of your pillow with some lavender essential oil to help induce sleep.

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Indigestion, commonly referred to as dyspepsia or upset stomach, generally details discomfort in the upper abdomen. It’s an all too familiar feeling that occurs after a meal. Indigestion is not really a condition; rather, it is a symptom that one experiences. While it can just be discomfort after a meal, indigestion can be related to an underlying issue such as GERD, ulcers, or gallbladder disease.

Because indigestion is a common condition, men and women of all ages can experience it. There is no single cause for indigestion because it can be a symptom of several conditions. One of the primary causes of indigestion is overeating or eating too fast. Indigestion is commonly related to lifestyle choices such as poor diet or eating spicy and fatty foods. It’s also possible for pregnant women to experience indigestion because of hormonal changes that relax the digestive tract.

Switching Your Diet

If you are overweight or obese, switching to a healthier diet can help reduce frequent heartburn. Avoid eating fried foods, citrus fruit, dairy products, processed foods and acidic foods to help your body restore its neutral pH levels. Additionally, slow down when you eat because this will help you control the amount of food you eat.

Tea Time

Make ginger or chamomile tea. Add a few slices of fresh ginger to two cups of hot water (or make chamomile tea) and drink 20-30 minutes before your meal. Consuming the tea helps bring relief to the acidic sensation you experience with indigestion.

Nap Time

Instead of drinking caffeine during the day, recharge yourself by taking a short nap in a chair. Sitting, as opposed to lying down, helps keep the acid down in the stomach. You can also drink water infused with lemons because this helps aid digestion.

Fennel & Caraway

If spicy or acidic foods caused the indigestion, take a handful of fennel seeds and chew on them. After giving them a good chew, swallow them because the oils help reduce nausea and flatulence. You can also chew caraway seeds to provide additional relief.

Don’t Do Dairy

Steer clear of juice and dairy products. The high amounts of fructose in sugary juices can cause abdominal pain and gas when it enters the colon. Making fresh juices from organic fruits is a better and healthier option to avoid this discomfort. Dairy products may make you feel bloated or gassy. This could also be a sign of intolerance to lactose. Almond milk is a great, lactose-free alternative you can try.

Aloe Vera Juice

Drink aloe vera juice because it has anti-inflammatory properties. Drink about a half-cup of aloe vera juice before eating meals. Note that most aloe vera juices are laxatives, so look for the bottles that indicate the laxative has been removed.

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There isn’t much difficulty surrounding the concept of napping, but it may not be for everyone. Some people map out a specific time every single day to take a snooze (yes, just like kids do) to regenerate, while others try to nap and just can’t seem to tune out the world. You ultimately have to ask yourself whether or not napping is right for you. As you will find out, this decision isn’t as cut and dry as it seems.

Napping is a normal part of many cultures. The US is becoming a sleep-deprived nation because of poor sleeping habits or lack of sleep. Sleep deprivation can be due to an underlying condition such as stress, anxiety, insomnia, or depression. It’s important to acknowledge these as possible contributors to tiredness because napping won’t necessarily cure conditions like those. These conditions can lead to napping for too long or at the wrong time of day, which ultimately disrupts sleep at night.

A nap study has been linked to longer mortality rates, which is why some companies and colleges across the country are installing nap rooms that are designed to boost productivity. Sometimes catching a few ZZZs in the middle of the day is exactly what you need, especially if you want to increase alertness by avoiding caffeine. You don’t want a nap to backfire, though. A healthy nap lasts anywhere from 20-30 minutes. Anything longer than 45 minutes can result in grogginess, feelings of disorientation, or poor nighttime sleep patterns. Proper naps in the middle of the day, usually around lunchtime, will enhance alertness, overall performance, and can improve one’s mood.

Napping can heighten sensory perception and improve creativity because your mind reaches a relaxed state. When you nap your brain hits the reset button, allowing you to bridge gaps that you couldn’t in a tired state. The wear and tear of everyday life is not as intense if you nap. Naps slow down the pace, creating a momentary pause in a constant on-the-go lifestyle, and result in improved cognitive function.

Despite these positive effects, it’s important to consider the downfalls of napping as well. For some people, napping can result in overall laziness or lack of ambition. These stigmas usually indicate naps that have lasted too long. Long naps are an indication of inexperienced nappers (yes, there are such people) or people who don’t get a proper night’s sleep. A good night’s sleep allows for less stress and promotes wakefulness, so a nap is the opportunity for a literal rest during the day that can recreate alertness.

There are people who plan naps or habitually take naps, and they are able to do so because naps are part of their daily routines. If you feel fatigued during the day, take a load off and create a peaceful environment to sleep in. Kick your feet up on the desk and lean back in the chair. It’s important to feel comfortable to promote restfulness. Be sure to set an alarm, though, so you don’t nap too long. If you try napping and it doesn’t refresh you, then maybe it isn’t your thing. Everybody is different, so find a routine that best suits you and helps you feel restored.

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