Does napping improve sleep and productivity

Does napping really help
you to improve your sleep and improve your
performance during the day? I often get asked about
napping during my talks and even my one-to-one work and a lot of people
are very confused about should they be even taking a nap? Does it really improve your productivity? What kind of length of naps are ideal? And many more questions
that I get during my work. Hi there, my name is Beatrix Schmidt from Welcome to my YouTube channel. This channel is all about providing you with practical tips and advice
to overcome sleep problems and overcome insomnia as well so if that’s something
you’re interested in hit the subscribe button below and come back each week
when I share more videos on these practicalities
that you can put in place to improve your sleep. The topic of napping and
questions around napping is definitely causing a stir between a lot of professionals. People are really confused
about whether or not it’s actually contributing to better sleep and even contributing
to being more productive during the day. Now, with a lot of the
sleep related topics there is no hard rules
about what you should or shouldn’t be doing. One of the things that I always focus on is really looking at
your personal situation and really being self
aware about where you’re at with your sleep, with your productivity. But in this video we will
look at some of those things that you can look at and
will help you to decide whether or not you are needing naps, should you be napping and how can you actually make sure that you’re improving your
productivity during the day. The first thing I want to
cover in this topic of napping is actually really
looking at, first of all, your sleep at night because a lot of the
times when I come across professionals who do nap regularly, scenarios unfold and we
get to actually understand that maybe their night sleep
is not that great quality which is why they then
need naps to be able to be really productive during the day and this is something
that I see quite often, especially for those professionals
who have the flexibility to potentially take a nap during the day and this becomes their pattern from Monday to Sunday. It’s not something of a one-off, it actually becomes their way of sleeping, their way of being
productive during the day. So I think the first thing is that I want you to look at, is how well do you sleep at night because realistically, if you really sleep very well at night and
you’re getting enough quality and quantity hours of sleep, you shouldn’t be needing
a nap during the day. The only exception to the rule, and again, this refers back
to some of the things I say is don’t self-diagnose, is if you have a medical condition that is helped by naps and I’m not here to diagnose you either but I think you need to
have a really honest look at what’s going on in your life and really choose whether
or not this napping is contributing to maybe not being able to sleep really well at
night, the night after, or is it something that
maybe really you need because you’ve got
certain physical problems that is helped by napping. The second thing I want to
talk about in terms of napping is the length of the
nap that you might take. I have read many articles
about different opinions about what a healthy nap might be and what you should be doing
to promote more productivity. And during a recent talk
this topic actually came up with a group of professionals and one of the things I said is that instead of doing our
best to be over-productive and using naps to push our productivity to a whole new level, taking a moment and really thinking, or thinking about the fact that maybe you’re already over
producing and with this nap you’re pushing your productivity
way more and even more and that can lead to a lot of the exhaustion type problems. So I work with professionals
who are very driven which means that a lot of
the day time activities is all about optimising
everything to the point of potentially being able to optimise it. But I think, for us, when
you look at peak performance, it’s equally important to rest. So how can you create this balance of sleeping really, really well at night, recharging your body at night
with good quality sleep, waking up refreshed then
feeding and supporting your body with good nutrients, good food, good eating and drinking habits to then lead to not needing a nap because actually your energy levels remain really consistent during the entire day? So that means you can be very
productive during the day. One of the things that I notice with some of the professionals
who are thinking of taking a nap, is they wanted
to push through even more and not recognise that
actually they’re really much very productive during the entire day and I think this is another
thing that I see a lot when we’re wanting to push
our boundaries even further and it doesn’t become a positive thing, it becomes an actual negative thing. So take a look at the reasons why you’re thinking about taking a nap. Are you taking a nap because
your sleep is not good at night and you’re patching it up with a couple of naps or
maybe a nap during the day or are you actually pushing
through your boundaries completely, exhausting
yourself a lot during the day and needing that nap
to pick up more energy for the afternoon. Let’s pause here for a moment. I’ve already talked about
two different scenarios with napping but I want
to turn it over to you. Do you use naps to help
you with productivity? Do you use naps to maybe sort of patch up some of the issues you might
have around sleep at night? Or do you not nap at all,
where you never needed them? I would really love to
know what you have in place and what you think about this topic. Obviously my personal
experiences and my work doesn’t have to mean that it’s right for every single person. If you’re completely happy
with how you sleep at night and the naps actually not
causing any negative effect to your sleep then that’s perfectly fine, I’ve got no problems with that of course. So use the comment box below and let me know what
you think about napping, whether or not it has helped you, whether or not you think that
they’re not really helpful for you at all. I would really love to hear from you. Another scenario that I see within this sort of napping topic is
professionals who have very significantly
different sleep patterns from the Monday to the Friday, which is normally the working week, and then quite different sleeping patterns from Friday night and all
through to Sunday evening. And I see this a lot
where they have a very certain schedule, getting up
a certain time during the week because they probably have
to get to work on time, commute, so on, but at the weekend they’re completely free to do whatever they want to do. So there is this sort
of misaligned behaviour between those two sections of their week. So what generally tends to happen, and this is an example I see quite a lot, is on the Friday night they might actually stay up later because finally it’s Friday and they get to do all the
things they want to do, perhaps meet up with friends, perhaps, I don’t know, go out, enjoy something like a theatre show or watching a movie or
whatever that might be for you and what happens is that
they don’t have to have an alarm for Saturday morning which means that they actually push their
sleep around a little bit. And a lot of the times what happens is they still wake up around the same time as they normally do Monday to Friday which is why they tend to need the nap on the Saturday afternoon and if you have had this scenario you’re probably already
recognising some of those things that happened in your sequence of events. When somebody naps at the weekend, either Saturday or Sunday or both days, what they tend to do is then they push their Saturday night sleep and they push their Sunday night sleep even further which means they don’t
really feel as tired that evening to get to
bed at the normal time that they normally get to
bed and get to sleep as well. And, of course, on the Saturday night it’s probably not a problem, but on the Sunday night when
you’re already preparing for the Monday morning, what tends to happen is
a lot of professionals then end up not having a
good quality night’s sleep on the Sunday night, hitting them already with tiredness on the Monday morning, the
first day of the working week. So this is a scenario that I normally try my clients to avoid. You want to keep
consistency in your sleep. It can be a little bit
different because, of course, the weekend might be a
little bit more social but do your best to become very aware of how does maybe that
Saturday afternoon nap affect your entire sleep
for the Saturday night and for your Sunday night as well. The last thing I wanted
to talk to you about when it comes to this topic of napping is something that I see with people who often get quite frustrated about their inability to be able
to get to sleep at night. But they’re actually perfectly fine getting a nap in the afternoon and I see this fairly
often with professionals who use naps to sort
of patch their sleep up because their night
sleep isn’t that great. So one of the things
that’s quite interesting when I work with clients like that is how different their
behaviour is around napping and around their main sleep. So the example is that
often when professionals enjoy a nap in the afternoon, they approach that nap with
such a different mindset, a very good mindset, whereas they approach their night sleep with a lot of frustrations, with a lot of question
marks around whether or not they can even get to sleep. So the reason I wanted to
talk to you about this part is because if you do have some problems sleeping at night you can learn
a lot from your behaviours and those tiny little
parts of your behaviours before napping and use those
to put in place at night. For example, as you’re
preparing for your nap you are probably going to
be looking forward to it so you’ve got a positive
mindset approaching your nap and also a lot of the times
people find a very comfortable, very quiet place, maybe
use their favourite pillow or perhaps even a blanket for the nap and if you can nap really well and you really enjoy your naps, those are some of those
behaviours that will actually help you create a similar environment for your night sleep as well. So I want you to pause and think about what are those elements
you enjoy around your nap that you can incorporate into your evening so that it can improve
your evening sleep as well. Some of those main ones are
basically a lot around mindset. You’re looking forward to your nap, you know that you’re going to enjoy it, you know that you’re going to wake up with a little bit more energy after that and how can you take that, those elements, and
approach your night sleep the same way. As we wrap up this video, I wanted to share a
resource that I put together earlier this year and this resource is
an ebook that looks at all those different ways
that you can improve your energy levels during the day ’cause my experience is
if professionals like you who need a nap during the day, they often do it because they don’t have enough energy during the day. So this ebook will help you to explore some of those other ways, practical ways, you can improve your energy. So I put the link below for you and you can go ahead, download it and start using some
of those practicalities to improve your energy levels
during the day as well. Did you like this video? If you did and it brought you value, hit the like button below, subscribe to my channel
and come back each week when I share some more practicalities around how you can improve your sleep, improve your energy levels during the day and even overcome sleep
problems or insomnia as well. And if you can think of
someone who can benefit from this video, feel free
to share it with them. Thank you so much for watching and I’m looking forward to seeing you in the next week’s video.

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