Groundd's Nap Guide

Poor sleep is miserable, and one of the simplest ways to claw some back is a good nap. Here is our guide to napping well.

A little nap history

For centuries, southern European countries practised restorative nap times called siestas, a habit they carried to hot climates around the world. It makes sense to sleep away the hottest part of the day and stay up later in the cool of the evening. It runs counter to the Western idea that sleep should come in one eight-hour block at night, and some research has even linked regular napping to better heart health.

Napping guidelines

1. Try the power nap. Churchill, da Vinci and Einstein were all fans of giving the brain time to reboot. The trick is to drift off enough to slow down, but not fall into deep sleep. About 20 minutes is the sweet spot.
2. Find your nap window. Usually sometime after lunch, and before 3pm. Any later and it can affect your sleep that night.
3. Support your neck and back. If you nap on a couch or day bed, make sure it is comfortable enough that you don't wake up stiff.
4. Manage hydration. If bathroom trips interrupt your nap, keep to small sips of water in the couple of hours beforehand.
5. Use white noise. Noise-cancelling headphones or a fan on high can screen out the world.
6. Try a coffee nap. A coffee right before a short nap means the caffeine kicks in just as you wake, around 20 to 30 minutes later.
7. Silence your notifications.
8. Don't be hard on yourself. If you are run down or short on sleep (hello, parents of small children), nap whenever you get the chance. Your body needs it.
9. Let the weight help you settle. When you are wound up, it can be hard to relax into a nap. The gentle, even weight of a weighted blanket feels grounding and reassuring, which can make it easier to switch off for twenty minutes.

And there you have it, our guide to siesta-ing your way to nappiness.