If you’re like me, someone who can’t fall asleep during the day, this article will shed some light on why and how to nap effectively.

The Science of Napping

Why can’t I nap? It often begins with a psychological aspect, such as laziness.

Napping was once thought of as something only lazy people did, but this isn’t true. Scientific research is now shedding light on this powerful tool for improving cognitive function, mood, and overall wellness.

Cognitive benefits: One of the benefits of napping is memory consolidation. This process involves integrating newly acquired information into long-term memory. 

Research indicates that declarative memory (comprising facts and events) and procedural memory (encompassing skills) are enhanced by naps.

A study by Stickgold & Walker (2013), “The role of naps in memory and executive functioning in early childhood,” shows that a nap after learning can help retain new information by utilizing the concept of memory consolidation to stabilize short-term into long-term memory.

Findings show that power naps, 20-30 minutes, significantly boost focus, reaction time, and memory recall.

Post-lunch dip? Blast it with a quick nap to counteract this effect. 

How long should a nap be? A 30-minute nap, or even a short 5-15-minute nap, is shown to enhance mood, short-term memory, alertness, and response time, with the benefits lasting up to three hours.

Executive functions: Napping also improves executive functions such as planning, problem-solving, and decision-making.

Physiological and emotional benefits: Napping can help reverse changes in stress hormones, thereby improving cardiovascular recovery after stress and enhancing mood.

Emerging research is also finding that regular napping may slow the rate of your brain shrinking as we age. Napping brains were shown to be 2.6 to 6.5 years younger in terms of total brain volume.

Brain volume is directly related to improved memory and cognitive function.

Cardiovascular health: Napping frequently may also lower the risk of heart disease by reducing blood pressure and stress.

Why Can’t I Nap? Common Reasons

Here are some reasons:

  • Circadian rhythms: Napping and insomnia - your internal clock that regulates your sleep-wake cycle may be out of sync, making it harder to fall asleep, especially if you usually get a good night’s rest.

  • Stress and anxiety: This is one of the biggest reasons in the “Why can’t I nap” category. A racing mind packed with thoughts about work, daily life, and worries keeps your brain in an aroused state, making it difficult to relax. This state is increased when we lie down, creating a counterproductive sleep environment.

  • Outside environment: Daytime noise, bright natural light, room temperature, and comfort can all play a big part in why you can’t nap.

  • Caffeine and stimulants: Consuming coffee, tea, nicotine, energy drinks, chocolate, and some medications too close to nap time can inhibit your ability to sleep.

  • Irregular sleep schedule: If you go to sleep and wake up at all different times, it confuses your body’s circadian rhythm, making it hard for your body to know when it’s time for sleep, day or night. This is a common problem for shift workers.

  • Groggy feeling: Some people worry about waking up feeling groggy and disoriented, which hinders their ability to nap, leading to nap anxiety. 

  • Medical conditions: Insomnia, sleep apnea, chronic pain, restless leg syndrome, and certain medications can all lead to napping problems.

  • Dietary choices: Eating large meals too close to naptime can jumpstart digestion, which can keep you awake. Additionally, foods and drinks high in sugar can cause blood sugar levels to spike, making it difficult to fall asleep.

How to Create the Perfect Nap Environment

To learn how to take effective naps, it’s all about creating the right environment. Here are some napping tips that will help you learn how to relax before a nap:

1. Darkness: Blackout curtains or blinds will block out daytime light, signaling your brain to relax and get ready for sleep. If you don’t have these, a weighted eye mask is the next best thing.

2. Noise reduction: A quiet room, a noise machine, or earplugs will all work.

3. Temperature: A cool room, between 60-67°F, is ideal with good airflow and a lightweight blanket.

4. Sleep products: A good mattress or comfortable cushions, proper pillow support, and breathable bedding all help regulate body temperature.

How Yana Sleep Products Can Help You Nap Better

Yana products create the perfect sleep environment by aligning your body and mind to promote relaxation and a restful night’s sleep.

The 360 body pillow and side sleeper pillow perfectly align your spine, relieving pressure that can cause pain, helping you drift off to sleep. 

The aromatherapy weighted sleep mask uses targeted acupressure to help the mind relax into restful sleep, and the weighted heart-shaped pillow soothes anxiety and invites tranquility.

Explore Yana Sleep products for the perfect nap experienc