A RECENT study by bedding retailer Sleepseeker has revealed Americans are some of the most unrested people in the world.
Luckily, experts have shared their top tips for a more restful and pleasant slumber.
The experts at Sleepseeker strongly believe that taking a power nap can have an immensely positive effect on people’s energy levels.
Of course, they warn that it’s not useful to oversleep.
So, they have compiled a list to help Americans, the fourth most sleep-deprived nationality of people in the world, get the perfect power nap in to prevent drowsiness.
The time at which you choose to nap has a huge impact on how rested you will feel throughout the day, according to the experts at Sleepseeker.
They recommend getting in your shut-eye before 3pm.
“Napping too late in the day is likely to affect your natural sleep rhythm at night, which is why it’s best to avoid this where possible.
“Most people will benefit from a nap in the late morning or early afternoon, but naturally, this depends on what time you wake up,” they explained.
Regardless, the experts said that “nappers should avoid sleeping too close to bedtime if they want to stick to their usual sleep schedule.”
“To avoid the possibility of post-nap grogginess, 20 minutes is the recommended time to feel refreshed after a snooze,” the experts said, adding that 10-minute naps can sometimes be even better.
The reasoning behind this is the same reason why you shouldn’t take naps too close to bedtime: You don’t want to mess up your normal sleep schedule.
However, if people need more than a quick power nap, the experts said a 90-minute slumber is the ideal amount of time.
“A 90-minute doze could have a higher impact on productivity and alertness, with this allowing nappers to sleep through an entire cycle without interrupting deep sleep, which is likely to cause drowsiness,” they said.
“If you want to incorporate napping into your daily routine, choose a comfortable spot which you can rest in without interruptions,” the experts at Sleepseeker recommended.
“Ideally, find a place where you can block out the light, or opt for an eye-mask or earplugs.
“You could even find a napping playlist to help you unwind.
‘However, remember not to get too comfortable by setting an alarm, and make sure not to snooze it.”
They added that snoozing your alarm will only make you feel more tired.
This may sound extremely counterproductive, but the experts said if you time your caffeine consumption correctly, it may be kicking in right when you wake up to give you an extra boost.
Explaining the process, the experts said: “It takes 20 minutes for people to feel the effects of caffeine, which is why having caffeine before taking a power nap could give nappers the ultimate boost in the afternoon.
“Simply try having a coffee before settling down for a sleep, and set your alarm for 20 minutes only.
“This will allow you to wake up feeling energized and ready to go.”
And even though you may be super tired, falling asleep isn’t always easy.
Luckily, other experts have shared helpful tips for getting to sleep faster.
For instance, a fitness guru shared the military-approved method of falling asleep in just two minutes, regardless of where you are.
Plus, a productivity expert provided five tips for relaxing your mind and body so you can hit the hay quicker.
Some of her tips included eating an earlier dinner and getting off your phone prior to bedtime.
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