It's no secret that I love sleep. I love it so much I'm prone to taking siestas in the late afternoon almost everyday and although it's incredibly enjoyable to snuggle in bed it can be a huge contributing factor as to why your actual sleep may not be as effective as it should be. Understanding why you nap, how you can combat it and sometimes why it's a good thing can help better your bedtime. Are you a perpetual napper or can you fight off the Zzz? How do you do it?
Fill Your Day (At Your Pace)
Fending off that shuteye, especially if it's all your can think about, is one of the toughest things to do and it can make you more likely to give into your welcoming bed pillows. Keeping yourself preoccupied with productivity (even slower paced productivity) can mean you're probably not going to be left pining for a few moments of sleep. Using a to-do list to keep you focused but spread evenly can help you plan out your day as whole and prepare you, you can create a balance of jobs your enjoy with the ones that aren't quite as fun. With a to-do list you can also keep up the motivation by ticking off your completed item with the goal to complete your original list for the day, it's a serious bonus and pat on the back when you not only finish your list but start on the next tasks.It doesn't need to be engines go but a gentle rhythm throughout the day can keep your energy levels steady without draining you too quickly - eating at regular times can also benefit your levels of efficiently.
Don't Nap For More Than An Hour
Taking time out to nap can sometimes be really beneficial for gaining more energy, resetting your concentration and catching up on much needed sleep if your night was a restful one. However too much of a nap and your body may not reciprocate in kind and may be more of hindrance to your day or take away from your essential good sleep later on. Trying not to build a reliance on dozing is important as it means you're not catnapping out of boredom or comfort, you're doing it because you need it, although some folks choose to work naps into their day properly so they sleep slightly less at night but still keep their energy up however this approach may not work for everyone. In having a 'good' nap it should be smaller so not to disorientate or to make you feel unbalanced, for me I set my alarm for 30-45 minutes later then I try to immediately get up so I'm not tempted to press snooze. We all have those naps that go over and it can feel like years have passed but sometimes it doesn't always help put you in the productive mindset we all crave.
Wash Your Face
This may seem like the smallest of gestures but that splash of water can be shock you need to fully wake up and take stock ready for the day, it can be a rude awakening to jump straight up after a nap but it stops you lounging or turning over for more sleep. The water also adds some hydration to your skin, which become dry throughout the day from your work and other adventures.
Don't Work In Bed
Of late I've been falling into really bad habits and that includes jumping back into bed for my day; watching films, eating and blogging. This is partly due to the fact my room is on the colder side, partly because my desk chair isn't as comfortable for a long haul of working but mostly because my lack of motivation put a dampener on that much needed productivity and mood (but there is no real excuse for being lazy). You may not have your own desk to work at however the power of changing locations or simply making your bed and not working IN it but working on the top can make all the difference. I notice that when working at my desk or being on top of my the duvet it makes it easier to create a separation between work and relaxation / sleep times, during this period of sticking to this rule I often can get ahead of myself with blogging.
Build Good Wake Up & Night Routine
Needing or more appropriately wanting a nap could be down to a whole number of reasons with one of the biggest being a lack of proper sleep. It can make you feel groggy and on a permanent catch up which can influence the rest of your day but what can help is establishing a working night and wake up routine as it'll give your body those much needed signals of when it's time switch off or when it's time to get up and get doing.
Some Good Wake Up Routine Ideas:
#01 || Try to wake up gently rather than pressing snooze and then rushing
#02 || Reach for the water as soon as you wake
#03 || Don't reach for your phone to check all your social media (another bad habit)
#04 || Know when your peak performance hours are & work with your own timetable
#05 || Read a few pages to get the brain going
#06 || Aim for a similar wake up time everyday
#07 || Don't reach for caffeine straight away
Some Good Night Routine Ideas:
#01 || Shut off electronics 1 hr before bed (something I've yet to perfect)
#02 || Write a to-do list for the next day
#03 || No food approximately 3hrs before bed
#04 || Try not to nap before bed
#05 || Encourage 30 mins of reading just before you drift off or practice mindfulness
#06 || Don't allow yourself to lie awake tossing & turning, get up and try again with the routine
#07 || Aim for the same bedtime every night
How do you do naps?