Insomnia is a common and draining condition. It leads to low mood, difficulty concentrating and low performance even when doing simple activities. Sometimes insomnia is the result of Anxiety and Depression. Against popular advice, napping in the day can help improve performance and reduce the risk of accidents without worsening the symptoms of insomnia.
A study published in the Journal of Sleep Research suggested that if you have insomnia, you could make the most of your naps by using the following advice:
- Nap between 20 and 45 minutes. Napping for less will not give you any benefit, and napping for more will disrupt your nighttime sleep.
- Take a nap between 1 PM and 4 PM. Sleeping after 4 PM will disrupt your nighttime sleep.
- If your work a night shift, nap between 2 hours and 30 minutes before the start of your shift for best results.
Other studies suggest that having a coffee before your nap help you feel even more alert and therefore improve your performance. If your mind is too alert when trying to have a nap, try listening to some relaxing music or practice mindfulness.
You can learn more useful skills and techniques to combat insomnia by talking to a specialist mental health practitioner.