- Personal Health Information & Self-Help
How to Stop Napping
This was a problem for me a few months ago. Being in college, students often stayed up late and had to get up early. I found, when doing this myself, all I wanted to do was nap throughout the day. Napping during the day is okay to do on occasion- however, napping all the time when you're a college student is not a smart action to take. It can consume several hours of your day, leaving little to no time for studying. It also further enforces your routine to stay up late, since you've already napped for several hours. Then you have to get up early, and yet you still feel groggy. This compromises your focus throughout the day.
If this sounds anything like you, here are some times to (almost) entirely eliminate napping during the day.
How many hours are you getting a night?
How many hours of sleep are you getting every night? I've experimented with the littlest amount of hours I could sleep every night and how easy it would be for me to wake up with these hours.
I used sleepyti.me bedtime calculator. It told me that the lowest number of hours I could sleep, while finding that "sweet spot" when waking up was about 4 and a half hours. I tried this 4 and a half hour per night thing for a few weeks. It was extremely easy for me to wake up. However, I was napping CONSTANTLY. Everyday. I'd go to my 8am class feeling focused. However, when it came time for my noon class- I just couldn't stay focused on anything.
I do not recommend getting only 4 and a half hours of sleep- even if it is easy to wake up after that amount of time.
I recommend using the bedtime calculator and going to bed at the time that allows for at least 7 and a half hours of sleep. With at least this amount of sleep under your belt, you will not feel the need to nap throughout the day AND your focus will last longer as well.
Stay hydrated with water
Try to steer clear of those empty calorie juices. Drink plenty amounts of water. This really helped me. Go green and buy a good-looking water bottle and keep it constantly filled and by your side. Keeping hydrated with water will help you to wake up and feel more focused. Drinking lots of juice, however, will make you want to crash eventually.
Yes, yes it does. It blocks the neurotransmitters in your brain that tells your you're sleepy. This is not a gimmick. Take caffeine however you'd like. Whether it be coffee, hot chocolate, chocolate, latte, cappuccinos whatever it be, when you start to feel groggy, sip it. Just the mere taste will get you awake. Don't rely on caffeine constantly- and drink it before 3 hours prior to your bedtime.
I personally do not "crash" from caffeine. I just have some extra oomf in my energy- then it gradually fades. But it helps me get through some papers and other mind demanding chores I have to accomplish.
Become more disciplined
Yep- I know. Easier said than done. But work on it. Create a schedule and have a time for most of the details of your day. For instance, have a time for waking up, your meals, you study/work , exercise chore, relax and bed. Scheduling is a great way to get your body use to not sleeping throughout the day. Relaxing and bed time should always be sequential.
You should try this - give it a chance for at least 30 days. This is how long it takes the average human to develop habits.
This is a great way to give yourself energy throughout the day. It really, truly works and I support this 100%. In fact, I believe it works SO well that I do NOT recommend exercising 3 hours prior to bed time. You should exercise for at least 30-45 minutes a day. You have to do something that is at least a little physically challenging for you. Try some Rodney Yee Yoga videos- they will make you feel so good throughout the day. yoga is also an excellent way to help you to focus.
What's a power-nap you say?
Well it's a nap that can take about 5-20 minutes of your day. Some people can really get a super burst of energy by taking a mere 5 minute nap. Make sure you set a few alarms so you can get up. Just because this is a power-nap does not mean it'll be easy to wake up. But once you wake up, you'll feel refreshed all over again.
Shower with citrus
Showering anywhere from cold to hot will get you feeling awake again. You should even try buying a body wash and/or face wash that smells like there's citrus in it. This will invigorate your senses. It really does make you feel more alert. Do this whenever you really feel like you're just going to pass out.
Have you been sitting around or laying down too much? Get up! Get moving. Walk around your area for a little- try standing and continue to do what you're doing. This will get your blood circulating a little more and will help you in the process of waking up to avoid napping.
Keep yourself in an "energy position"
This means you should not compromise the position you're in. So don't be snugglin' up in bed or laying down on the couch, when you don't plan on falling asleep. Just because you're not getting cozy enough for sleep, does not mean you have to sacrifice comfort.
All kinds of music will work!
So I've tried listening to some music when I felt like napping. Usually it's something up-beat and fun. Sometimes I can even listen to Pandora's Ocean Waves music (which is really relaxing stuff) and it wakes me up. Pandora is actually a great place to experiment what kinds of music will get your brain awake again. Make an account and see what music works for you!
and good luck!
These tips and tricks have all been pre-tested and approved by myself. If you have any other tips that you have personally tried out, please comment and share below!