How to Take a Nap After a Workout & Eating

It takes 50% longer to fall asleep sitting up, according to bspcn.com.

Studies at the University of Pennsylvania have found that a nap after completing a challenging task, like a workout, can improve alertness, mood and productivity. Napping after a workout and eating is relaxing and will rejuvenate you for the rest of the day. You can practically nap anywhere as long as you have a quiet, relaxing place to retreat to for 20 to 45 minutes of uninterrupted bliss. According to a report on Boston.com, human physiology is programmed to experience intense sleepiness mid-afternoon, around 1 to 3 p.m., which is the best time to take a nap.

Things You'll Need

• Light blanket
• Eye shades (optional)
• Ear plugs (optional)
• Bed, couch or comfy chair
• Alarm

Instructions

1. Plan your workout and meal so that you're ready to nap between 1 and 3 p.m., when your body naturally feels intense drowsiness.

2. Find a quiet, relaxing room where you feel safe and comfortable, preferably with a bed or couch on which you can lie down.

3. Bring out a light blanket, warm enough to keep you from getting a chill but not heavy enough to make you feel too warm (excessive warmth is likely to make you oversleep), and an alarm clock.

4. Set the alarm for a duration of at least 20 minutes but no longer than 45 minutes. Darken the room by putting on eye shades. Quiet the room by putting in ear plugs if outside noise is too distracting.

5. Breath slowly and deeply to calm your body and concentrate on relaxing your muscles from your feet up, one group at a time.

6. Relax your mind by taking a mental walk in a relaxing place, repeating a mantra or counting sheep. Get up and continue your day once the alarm sounds.

Tips & Warnings

• Don't nap too close to your bedtime or you will throw off your sleep cycle.

• Caffeine requires 20 to 30 minutes to take effect; drink a cup of coffee before your nap to feel extra rejuvenated after a short nap.

• After 45 minutes of sleep, your body enters a deep sleep; waking from this stage interrupts sleep inertia and will make you feel groggy and disoriented.

References

• BSPCN: Seven Simple Rules for How to Take a Nap
• Boston: How to Nap
• University of Pennsylvania: Benefits of Napping