{"id":29192,"date":"2022-03-30T17:02:50","date_gmt":"2022-03-30T21:02:50","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=29192"},"modified":"2022-03-31T09:51:03","modified_gmt":"2022-03-31T13:51:03","slug":"power-nap","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/power-nap\/","title":{"rendered":"Your Guide To Taking The Perfect Power-Nap"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">As all too many of us know from experience, a <\/span><a href=\"https:\/\/healthysleep.med.harvard.edu\/healthy\/matters\/consequences\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">poor night\u2019s sleep<\/span><\/a><span style=\"font-weight: 400;\"> can lead to lack of focus and productivity the following day. If only scheduled naptimes were a thing in the adult world and not just kindergarten\u2026<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On that note, when we have the ability to do so, taking naps as an adult <\/span><span style=\"font-weight: 400;\">can<\/span><span style=\"font-weight: 400;\"> be really beneficial. In fact, a strategic nap can help us feel recharged and refreshed, especially after missing out on the recommended seven to nine hours of sleep the night before, according to Nilong Vyas, M.D., sleep coach and founder of <\/span><a href=\"https:\/\/www.sleeplessinnola.com\/\"><span style=\"font-weight: 400;\">Sleepless in NOLA<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The next time you\u2019re ready to <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/coffee-superfood\/\" target=\"_blank\" rel=\"noopener\">reach for yet another cup of coffee<\/a>, consider a nap if your environment allows. These expert tips will help you achieve an energy-boosting snooze without messing with your sleep cycle.\u00a0<\/span><\/p>\n<h2><b>Stick To 20 Minutes Of Snoozing<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">According to Vyas, the most optimal nap duration is 20 minutes. As tired as you may be, napping for longer and entering a deeper sleep can actually leave you feeling groggy afterward, according to the <\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/can-a-nap-boost-brain-health\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Johns Hopkins Sleep Disorders Center<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/sleep-when-you-have-stress\/\" target=\"_blank\" rel=\"noopener\">Try These Tactics To Get A Decent Night&#8217;s Sleep During Times Of Stress<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">\u201cIn 20 minutes, the body can feel the rejuvenating effects of the nap without disrupting the circadian rhythm and create a tendency to not sleep well\u2014nor at the appropriate time,\u201d she says.\u00a0<\/span><\/p>\n<h2><b>Create A Nap-Friendly Environment<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Similar to when you get ready for bed at night, it\u2019s important to set the right scene for your nap. Close the curtains to minimize lighting and turn off the television so that your nap environment is quiet, dark, and relaxing. If you\u2019re in a noisy household, consider investing in an eye mask and earplugs. As long as you can be comfortable and undisturbed, you can nap wherever; it doesn\u2019t have to be in bed, Vyas says.<\/span><\/p>\n<h2><b>Don\u2019t Nap Too Late In The Day<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">To avoid messing with your sleep schedule, Vyas recommends penciling in any naps before three o\u2019clock in the afternoon. If you\u2019re really in <\/span><i><span style=\"font-weight: 400;\">urgent<\/span><\/i><span style=\"font-weight: 400;\"> need of some shut-eye, you can take a late nap every once in a blue moon, but don\u2019t make a habit of it.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/expert-sleep-tips\/\" target=\"_blank\" rel=\"noopener\">9 Things To Reach For (Instead Of Your Phone) When You Can&#8217;t Sleep<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">According to Po-Chang Hsu, M.D., a medical expert for <\/span><a href=\"https:\/\/www.sleepingocean.com\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Sleeping Ocean<\/span><\/a><span style=\"font-weight: 400;\">, napping too close to bedtime messes with your sleep drive, the body\u2019s natural drive for sleep, which gradually increases throughout the day. By night, our sleep drive tells us it\u2019s time to drift off, but a nap too late in the day can negatively impact that drive and the next thing we know, it\u2019s almost midnight and we\u2019re wide awake.\u00a0<\/span><\/p>\n<h2><b>Consider A \u201cCoffee Nap\u201d<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Ever heard the seemingly counterintuitive recommendation of <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/how-much-caffeine\/\" target=\"_blank\" rel=\"noopener\">downing some caffeine<\/a> (think a <a href=\"https:\/\/www.vitaminshoppe.com\/c\/herbs-natural-remedies\/herbal-teas\/green-tea\" target=\"_blank\" rel=\"noopener\">green tea<\/a> or <a href=\"https:\/\/www.vitaminshoppe.com\/c\/food-drinks\/drinks\/coffee-tea\" target=\"_blank\" rel=\"noopener\">coffee<\/a>) before dropping into a 20-minute nap? Turns out, this move is actually the real deal. \u201cIt takes about 20 minutes for caffeine to \u2018kick in,\u2019\u201d says Vyas. \u201cSo, instead of walking around in a haze until your coffee kicks in, use that time to take a \u2018coffee nap.\u2019\u201d Brilliant, right? You\u2019ll <\/span><i><span style=\"font-weight: 400;\">really<\/span><\/i><span style=\"font-weight: 400;\"> have some extra pep in your step after that one!<\/span><\/p>\n<h2><b>Stretch Before You Snooze<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">As you get ready to nap, consider doing some light stretching to get rid of any tension and help your body unwind. \u201cStretching before a nap can be helpful because it typically results in muscle relaxation,\u201d says Hsu. \u201cA relaxed body is more likely to drift off than a tense one.\u201d A quick stretching routine has the same impact on your mind, helping to ease away thoughts and worries that may keep you up.<\/span><\/p>\n<h2><b>Can\u2019t Doze? No Sweat<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">If you can\u2019t ever seem to drift off when you settle down to nap, don\u2019t stress. Ultimately, taking time to rest when you\u2019re feeling exhausted is beneficial\u2014even if you don\u2019t actually fall asleep for those 20 minutes. \u201cI believe that simply lying down and doing nothing can also be refreshing and rejuvenating,\u201d says Hsu. \u201cIt gives the brain a break from the constant input of information, assuming you don\u2019t use your devices when you can\u2019t sleep. It can help you regain focus or simply relax and reduce stress levels.\u201d Not a bad deal either way, right?<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>As all too many of us know from experience, a poor night\u2019s sleep can lead to lack of focus and productivity the following day. If only scheduled naptimes were a thing in the adult world and not just kindergarten\u2026 On that note, when we have the ability to do so, taking naps as an adult<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/power-nap\/\">Read More <span class=\"screen-reader-text\">Your Guide To Taking The Perfect Power-Nap<\/span><\/a><\/p>\n","protected":false},"author":255,"featured_media":29194,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[5,9],"tags":[],"class_list":["post-29192","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Your Guide To Taking The Perfect Power-Nap<\/title>\n<meta name=\"description\" content=\"Need a true energy boost to get through the rest of your busy day? 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Here, experts break down how to nap effectively as an adult.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vitaminshoppe.com\/blog\/power-nap\/\" \/>\n<meta property=\"og:site_name\" content=\"What\u2019s Good blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\" \/>\n<meta property=\"article:published_time\" content=\"2022-03-30T21:02:50+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-03-31T13:51:03+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2022\/03\/man-napping-with-dog.jpg?fit=1480%2C614&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"614\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Kathleen Wong\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:site\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Kathleen Wong\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/power-nap\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/power-nap\/\"},\"author\":{\"name\":\"Kathleen Wong\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/person\/20f5bd11b74480714e31847ed210ea38\"},\"headline\":\"Your Guide To Taking The Perfect Power-Nap\",\"datePublished\":\"2022-03-30T21:02:50+00:00\",\"dateModified\":\"2022-03-31T13:51:03+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/power-nap\/\"},\"wordCount\":738,\"publisher\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/power-nap\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2022\/03\/man-napping-with-dog.jpg?fit=1480%2C614&ssl=1\",\"articleSection\":[\"Health\",\"The Latest\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/power-nap\/\",\"url\":\"https:\/\/www.vitaminshoppe.com\/blog\/power-nap\/\",\"name\":\"Your Guide To Taking The Perfect Power-Nap\",\"isPartOf\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/power-nap\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/power-nap\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2022\/03\/man-napping-with-dog.jpg?fit=1480%2C614&ssl=1\",\"datePublished\":\"2022-03-30T21:02:50+00:00\",\"dateModified\":\"2022-03-31T13:51:03+00:00\",\"description\":\"Need a true energy boost to get through the rest of your busy day? 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