Whether you are on a low histamine diet or just trying to avoid caffeine the question remains…how do you deal with the mid-day slump that our old friend caffeine used to handle? I would like to reintroduce the mid-day nap. Naps…they are not just for babies; they hold many benefits for adults as well.
A short mid-day nap of 20 to 30 minutes can significantly enhance your alertness, sharpen your decision-making skills, and improve your overall mood.
This makes napping a great alternative for overcoming the mid-day slump without having to drink caffeine.
Am I writing this blog post to justify my mid-day naps? Yes, obviously. BUT ALSO, and more importantly, naps have been a super important tool for me as I adopted a low histamine diet and dropped caffeine. To learn more about why naps work and how to nap best, read on.
My Early Discovery of Naps as a Substitute for Coffee
My first semester of college was when I discovered my love and appreciation for napping. Trying to balance the new challenges of learning at a college level and playing collegiate soccer, taught me the value of a good nap. I’m not talking about those long multi-hour-long naps where you wake up feeling like a zombie. I’m talking about the 20-30 minute nap that leaves you feeling fully recharged.
Naps became my go-to strategy for managing a demanding schedule of practices, games, and late-night study sessions, without relying on coffee.
I never even drank coffee until my first corporate job and even then I only started drinking coffee so I had an excuse to walk by the cute Southern Boy who worked in the conference room once a month when he visited our office. That’s a story for a different post but spoiler alert I kept the Southern boy even though I eventually dropped the coffee.
Life Without Caffeine on a Low Histamine Diet
Fast forward 20 years, now a mom of three, the 2 pm mark became my energy crisis point daily. My energy plummeted, and my focus seemed to exit stage left. Exhaustion became my middle name. Before I switched to a low histamine diet, a cup of coffee was my trusty crutch to make it through that mid-day slump.
Switching to a low Histamine Diet lifestyle, I noticed a significant change: most days, that mid-day slump and the urge to grab a coffee vanished. You can check out my blog here to see the food and lifestyle changes I made that helped get me to that point.
But what about those days when I did hit that 2 pm wall? How could I deal with those days? My solution? Reacquainting myself with my trusty old friend, the nap, or as I like to call it the “coffee nap”.
How Can a Mid-Day Nap Be Beneficial
Turns out Naps can be highly beneficial for overcoming the midday slump. There are several benefits to taking a mid-day nap, according to sleep experts and research studies. Here are some of the advantages:
Improved Cognitive Performance
Studies have shown that napping can significantly improve cognitive functions such as memory, alertness, and decision-making. A short nap boosts alertness and performance immediately after waking and can last for several hours. A short nap can improve your focus, concentration, and ability to learn and retain information [1, 3]. Studies have shown that naps can enhance alertness, memory, and reaction time [2].
Mood Regulation
Napping can also improve mood, reducing feelings of sleepiness and fatigue, which can contribute to irritability and stress. By taking a nap, individuals can experience an uplift in their mood and a reduction in stress levels. Naps can help regulate emotions and improve your overall mood. A short nap can interrupt the stress cycle, helping you to feel calmer and more positive.
Increased Energy
Short naps are particularly effective at increasing energy and combating the feeling of tiredness that can hit during the midday slump. This makes them an effective strategy for maintaining productivity throughout the day.
Boosted Creativity
Napping can improve problem-solving abilities and spark creativity. Short naps allow the brain to process information differently, which can lead to new ideas and insights.
Health Benefits
Regular napping has been associated with various long-term health benefits, including reduced stress, better heart health, and a lower risk of cardiovascular disease. This is attributed to the restorative effects of sleep on the body’s systems.
How to Take The Best Mid-Day Nap
In the amount of time it could take to make and drink a cup of coffee you could take a nap. However, to reap the full benefits of napping, it’s crucial to do it right. Here are some tips for taking an effective mid-day nap:
- Best Time to Take a Nap: Timing is Everything. Aim for a nap in the early to mid-afternoon, ideally between 1 PM and 3 PM. This timing works well with most people’s circadian rhythms, reducing the risk of interfering with your nighttime sleep.
- Best Mid-Day Nap Length: Keep it Short. Limit your naps to 20-30 minutes. This ensures you wake up feeling refreshed rather than groggy. Longer naps can lead to sleep inertia, where you feel more tired upon waking.
- Create a Restful Environment: Find a quiet, comfortable place to nap. Dim lighting and a comfortable temperature can help you fall asleep faster. Consider using an eye mask, earplugs or white noise if you’re in a bright or noisy environment.
- Set an Alarm: To prevent oversleeping and ensure your nap doesn’t turn into a deep sleep session, set an alarm for the desired duration of your nap.
- Relax Your Mind: Try to clear your mind of any stressful thoughts or to-do lists. Deep breathing or meditation techniques can help you relax and fall asleep more quickly.
Incorporating these napping tips into your routine can significantly enhance your productivity and well-being, turning that dreaded mid-day slump into an opportunity for rejuvenation. So, the next time you feel your energy dipping in the afternoon and wish you could reach for that giant cup of coffee, remember that a quick nap could be just what you need to recharge and tackle the rest of your day with vigor.
Sources
Napping: Benefits and Tips: Dr. Abhinav Singh, Jay Summer. Sleep Foundation. Updated March 11, 2024.
The Benefits of Napping: National Sleep Foundation. May 10, 2021.
Influence of mid-afternoon nap duration and sleep parameters on memory encoding, mood, processing speed, and vigilance: Ruth L F Leong, TeYang Lau, Andrew R Dicom, Teck Boon Teo, Ju Lynn Ong, Michael W L Chee. Sleep Research Society. Published February 13, 2023.
To Nap or Not to Nap? A Systematic Review Evaluating Napping Behavior in Athletes and the Impact on Various Measures of Athletic Performance: Michele Lastella, Shona L Halson, Jacopo A Vitale, Aamir R Memon, and Grace E Vincent. Nature and Science of Sleep. Published June 24, 2021.
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