Secrets For The Perfect Nap

January 17, 2020

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Taking time out for a nap sound good and it is an instant energy boost, if taken correctly.  That’s the word from one sleep expert who offers 5 steps for the perfect nap. First, schedule a nap for n more than 30 minutes, and if you're someone who sleeps deeply or struggles to wake up, you should set two alarms. Next, set your alarm tone for something soothing. This allows your body to wake gradually, instead of in a shock state. Now, cover your eyes with something dark, such as an eye mask and take it a step further with some ear plugs or noise cancelling headphones. Finally, try deep belly breathing for the first few minutes This will signal to your body that it's time to rest and digest and clinical research notes deep breathing can reduce cortisol - the hormone that makes you feel anxious. Good to note, keep your hand away from your phone. Research shows even FIVE minutes of phone usage in the night creates a 2.3 HOUR disruption to your circadian rhythm.  And if you're still awake within 20 minutes, get out of bed and read a book or write in a journal - until you're tired enough to fall back asleep.  

SOURCE: Daily Mail

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