Getting enough sleep is important to our health. When we do not get enough sleep, we can have trouble with memory and attention span and our reaction time slows down. We might also become irritable and moody. One of the best ways to make up for lost sleep is through a daytime nap. Taking a nap can help reduce fatigue and restore energy levels during the day. If you are a senior and looking for helpful insights on napping, this is a useful read.
As one of the leading retirement communities in India, we share a few dos and don’ts of napping for seniors.
Dos:
- Limit your nap to 20 minutes to avoid feeling groggy after napping.
- Take a nap in the early afternoon, as napping after 3 PM can interfere with night-time sleep.
- Take a nap in a quiet, dark environment as it can help facilitate restful sleep. This is because loud noises or excessive brightness can disrupt the brain’s ability to transition into deeper phases of sleep. Therefore, finding a space that is free from outside noise and light can be helpful for maximising the benefits of a nap.
- Set an alarm so you do not sleep for more than 20 minutes.
- Wearing an eye mask while napping can help block light and create a restful sleep environment. Even in a dark room, small amounts of light can seep through curtains or around the edges of doors, which can be enough to disrupt your nap.
- Before taking a nap, use relaxation techniques to fall asleep quickly. Deep breathing is an effective relaxation technique that can be used before taking a nap.
- Give yourself a few minutes to wake up when you have taken a nap. You might feel groggy or disoriented after waking up. To help ease this transition, stretch and move your body, and drink some water to rehydrate. After a nap, it is important to re-energise your body and mind. To re-energise after a nap, eat a healthy snack or meal. In order to keep yourself feeling full and satisfied after a nap, choose food items that are rich in fibre, protein, and healthy fats. These options can provide a quick energy boost and help you power through the rest of your day. You can also listen to upbeat music as it can improve your mood and get you ready for the rest of the day.
Don’ts:
- Napping should not be relied upon as a replacement for proper sleep. Deep REM sleep cycles are necessary for maintaining optimal health and these cycles can only be achieved through longer periods of sleep.
- Drinking caffeine after 3 PM can disrupt your nap.
- Using sleep medications to induce short naps may reduce the overall quality of naps.
- Combining alcohol with a nap can make you feel drowsy and disoriented when you wake up.
Note: If you only have a few minutes to spare, close your eyes and take a brief rest. Even a brief rest can reduce stress, which can help you relax a little and give you more energy.
Looking for luxury retirement homes in India?
Explore our retirement communities in India. Our luxury retirement homes are designed to promote peace and provide you with restful days, so you can truly enjoy your golden years. To know more about our retirement homes, call us at +918884555554.
Relavent tags : Best luxury retirement communities | senior living tips
