How To Nap
Last week, my dad stopped by after work. Not to chat. Not to hang out. Not to watch a movie or share a meal. Dad stopped by to have a nap.
I come from a family with a strong napping culture. Growing up, an afternoon snooze wasn’t optional on weekends; for 20 minutes you could either read a book or lie down and rest. I remember thinking my parents were slightly strange. Surely it’s called a ‘Nana Nap’ for a reason? But after battling chronic fatigue as a teenager and heading into my 20s with shit to get done, I quickly realised a nap was the key ingredient to living my life to the full.
On average, I nap 3-4 times a week. 7 days a week when life allows it. Between the hours of 1-3pm you’ll find me switching off, pulling on my Kind Face Weighted Eye Mask, and crawling into bed for a 15-20 minute power nap. No shorter, no longer.
I realise napping doesn’t come easy to all of us. I am grateful to have learnt how to nap as a kid and done lots of essential practice when I was an early morning nanny.
Amongst my friends, my nickname is ‘Reclining Kate’. As the queen of napping, I’m often asked how long to nap, how to power nap, and generally how to take a nap without feeling worse afterwards.
Without further adieu… How To Nap.
How To Take A Nap
Rest, don’t sleep
The intent of a nap must always ALWAYS be to rest. If you don’t fully get to sleep, it doesn’t matter. The essential part is focusing on resting. I say this because the common response from people when I tell them I power nap for 20 minutes is “but I can’t even get to sleep within 20 minutes!” If you’re one of these people, hold onto this first point of napping advice fiercely. If you don’t, you’ll end up being so anxious that you aren’t asleep in the first 5 minutes that you’ll spend the next 15 minutes telling yourself you are rubbish at napping and fretting about wasting time.
A 20 minute lie down without actually falling into a deep sleep is NOT wasted time. You will feel refreshed when you open your eyes.
Additionally, who’s to say if you nodded off to sleep or not? There are many different types and levels of sleep that we often mistake for wakefulness. For example, I recently witnessed my husband, Tim, napping. When he woke up I asked “did you fall off to sleep?” He replied ‘nope’. Meanwhile, I had listened to him snore and watched him twitch for most of his nap. Just because you are still semi conscious does not mean you were not in some level of sleep!
Set a timer
The most common mistake with new nappers trying to master the art of how to take a nap, is over-napping. Yes, there is such a thing. If you sleep for too long during the afternoon, you will wake up feeling hungover but with zero drunk memories to reflect on. It’s not worth it! Set a timer and put it next to you. Choose a lovely sound that will be pleasant to wake up to as you begin the second half of your day. Even when I feel deeply exhausted or even jet lagged, I aim to nap no longer than 25 minutes. If you nap for too long you will reach deep sleep phases that are too difficult to get out of without feeling drowsy.
Don’t drink caffeine too close to a nap
To optimise your napping experience, you’ll need to cut back on caffeine. I promise a nap will be more effective (and less expensive) than your 11am coffee. Personally, I have one tea in the morning (around 7-8am) and no more caffeine until after my nap - if at all.
Get the right tools
I recently switched my 10 year old pillow to a Kind Face Cloud Wool Pillow. You’ll see in the picture below how dreamy and pure the wool is. The pillows are naturally breathable, hypo-allergenic, fire retardant, and environmentally responsible. At the end of its life, I will be able to compost the pillow rather than landfill it - which is where my disgusting old memory foam pillow will end up. An eye mask is another great tool for learning how to power nap. I use the Kind Face Weighted Eye Mask because it’s filled with New Zealand grown flax seeds and calming dried lavender flowers. The weight of the mask on my eyes helps me relax and we all know the smell of lavender is an age-old remedy to promote relaxation. An eye mask is helpful for blocking out light but also adds routine and ritual to your napping experience, slowly increasing the chances of you getting off to sleep with every nap you take. Having used it for more naps than I can count on my hands and my toes, these days when I put my eye mask on, my body knows exactly what to do.
If you are placing an order with Kind Face, use the code ETHICALLYKATE15 for a 15% discount off your order at checkout.
Turn your phone on silent
No one has permission to reach you during your nap. Your power nap is your time to rest and care for your brain and your body. During one power nap last winter, I was awoken by the doorbell. A sales person wanting to sell me the service of blasting mould off my roof was standing innocently at the gate. I’ve never disliked a mere stranger so deeply before. Don’t disturb someone when they are napping and don’t let yourself be disturbed. I have left the mould on my roof out of (irrational and childish) principle.
Go to the bathroom before you take a nap
20 minutes is a short amount of time and you need to set yourself up properly for ultimate napping success. You may want to pee in 10 minutes; that would destroy your nap and break the bliss.
Reward yourself
The post-nap glow is enough of a reward, but if, like me, you get caught up in the busyness of life and easily convince yourself you don’t have time for a nap, incorporate a reward system. Personally, I don’t allow myself an afternoon cup of tea unless I have had a nap. I don’t always stick to this reward system, but it generally works!
Drink a glass of water before you nap
As well as a nap enthusiast, I’m also the friend who asks you “have you had enough water today?!” Drinking water before you nap is not just my way to sneak water advocacy into this how to nap blog, drinking water before you take a nap helps with two things:
You won’t feel thirsty as you’re drifting off to sleep.
If you sleep through your alarm or forget to set one, you’re more likely to be woken by your bladder which will save you from over-napping!
Breathe and slow down
Your phone is on silent, your eye mask is on… what now? Thoughts will flood through your mind and all sorts of emotions will wash through you. Breathe. Focus on breathing in for 4 counts and out for 6. Focus on your breath. As thoughts come into your head, acknowledge them, then return to focus on your breath. Notice how your body moves as you breathe. Relax your jaw. Relax your forehead. Focus your attention on your breath.
This process is essentially meditation. So even if this doesn’t get you off to sleep, the worst thing that could have happened if you’ve meditated for 20 minutes!
Nap ANYWHERE
If you’re wondering what purpose this hilarious closing montage of me napping in different places serves, it’s my way of telling you to NAP WHEREVER AND HOWEVER YOU NEED. Napping doesn’t need to be an activity solely for privileged self-employed home dwellers. Napping can happen anywhere.
Find the work couch and take 15 minutes.
Utilise a Kind Face Travel Pillow to pop on a chair when travelling or at work.
BYO Kind Face Weighted Eye Mask to work so when colleagues walk into the lunchroom and see you perched in the corner they know not to disturb you.
Don’t be afraid to ask a friend if you can lie down for a moment when you visit them.
To recap on how to take a nap:
Drink a glass of water.
Go to the toilet.
Turn your phone on silent.
Choose a comfortable spot with a good pillow.
Grab your eye mask.
Set your timer.
Remind yourself of your post-nap reward.
Shut your eyes with the intent of resting.
Breathe, let thoughts come in and go out.
There is a reason many countries have a siesta, shuteye, nap, snooze, forty winks, microsleep, catnap, few z’s, or a brief doze instilled in their social norms. Naps are important. Naps are productive. Naps are a life source. Naps grow resilience. Naps are healthy.
Have a nap.
P.S. Check out Kind Face’s range of sustainable sleep tools here and use the code ETHICALLYKATE15 for a 15% Discount off your order.
As a rule, I only work with brands I love, use, and can whole heartedly back. This is a sponsored blog (I can't pay my electricity bill with free products), but 100% my own words, photos, and opinion.