- Caffeine Intake
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How Napping Can Improve Your Sleep
Today I’m writing about a surprising antidote for insomnia – napping! Many insomniacs wonder, “How can more sleep during the day lead to better sleep at night?” But as counterintuitive as it may seem, it’s about creating a balance of tranquil energy throughout the day.
Here are the three pillars we need to tackle to make this work for us.
- 1. Napping
- 2. Caffeine Intake
- 3. Measurement
Let’s simply call it your NAP-TO-SLEEP prescription.
So – let’s walk through the components.
Stress, often the culprit behind insomnia, finds its way into our bodies and minds. So, how can we let it go?
Consider the benefits of a nap. Yes, you heard that right! A short nap in the morning hours or early afternoon, like a pit stop in a race, is a rest that rejuvenates us, releasing the pent-up stress from work and creating a state of tranquil energy that will carry us smoothly into the night.
Timing is crucial here. Keep your naps shorter than 30 Minutes. I’ve personally made my best experiences with naps between 15 and 25 minutes.
Best lay down, close your eyes and don’t engage actively in any thoughts. The goal is not to ‘sleep’ but to rest.
Caffeine intake is a critical factor we need to consider. When we are tired and stressed, it’s tempting to lean on stimulating substances, such as coffee. However, caffeine can increase our stress levels interfering with our ability to fall asleep at night.
Instead of reaching for another cup of joe, best opt for a soothing herbal tea.
To see the impact of these lifestyle changes, it’s important to measure and track your progress. That’s where the PTS Scorecard comes in. This tool allows you to record your sleep and wake times, naps, caffeine intake, and general feelings of well-being and your sleep quality. You can download your free version here
A note of caution: while the benefits of napping are substantial, they may not be suitable for everyone. If you are currently working with sleep restriction techniques, it’s best to avoid napping to maintain the progress you’ve made.
With these three components in mind, you’re ready to create your personalized NAP-TO-SLEEP prescription. Don’t forget to work with all three pillars (napping, caffeine intake, and measurement) to build a sleep improvement strategy that works.
Bringing this into your life will not only do something for your sleep – but – for your daily well-being!
P.S. – Looking for a personalized and clear sleep plan that will help you to move from insomnia to good sleep? Get access to the Sleep Recovery Workshop now