HOW TO NAP
“Grinding keeps us in a cycle of trauma. Rest can disrupt this cycle.” -The nap ministry
Acts of stillness do not imply laziness. This is old-paradigm thinking.
Acts of stillness are pro-actively supporting your body’s innate ability to heal.
When we focus on stopping, we focus on immunity. The motherboard of our immune system is the nervous system. When we experience prolonged states of fear, anxiety, anger or depression, even at low levels, our immune response becomes compromised.
When we switch on the parasympathetic mode of our nervous system, the state we are in when we are resting, napping or asleep, all cellular repair happens, digestion is supported and all of our natural detoxification pathways are encouraged.
To sleep forward means putting restorative sleep in the bank. This is not paying back a sleep deficit. So the paradigm switch is napping regardless, napping anyway, stopping before your tired.
THE AMOUNT OF TIME NAPPING
1. Decide your desired nap time, add in your guestimated time to fall asleep and set a timer
2. Nap at least 5-hours before bedtime
3. Do not oversleep
20-25 minutes is extremely revitalizing to brain wave patterns, otherwise known as the “power nap” this is one of the most underrated healing modalities in the world right now. And it’s free and you can do it at home.
45 minutes – this allowing for deeper cellular restoration
90 minutes – Where all three stages of sleep are reached and less likely to wake up groggy but you must stop at 90 minutes.
Put it in your agenda like you would anything else that is important for your survival, quality of life and wellbeing.
e.g. Lunch 1:00 pm | nap 3:00 pm | yoga 6:30 pm | dinner 8:00 pm
DO NOT DISTURB
Devices silenced, negotiate with your partner or anyone and everyone you cohabitate with. Create a safe, quiet haven.
CAN’T FALL ASLEEP
Don’t force it, if it’s not on, it’s not on. REST ANYWAY. RELAX ANYWAY.
SET YOUR SPACE
Nap in a dark room or use an eye mask to create a dark space. If you don’t have an eye mask, use a soft t-shirt or scarf.
Cold = closed and constricted
Warm = expanded and open
Use a hot water bottle on your chest
Listen to binaural beats which lower brain wave frequencies
Pzizz is a great free napping app, just for napping.
Insight Timer, also free has hundreds of deep relaxation sounds and scripts.