Insomnia and Taking Naps

I use to think naps are great for puppies, babies, and the elderly. But not for me. Not for someone who is productive, young, and taking care of 2 toddlers. Long-time insomnia suffers really begin to develop a negative association with sleep, no matter what time of day that sleep may happen. Following tips for taking naps for my insomnia was difficult.

Tips for taking naps with insomnia

I think subconsciously, I’ve been finding ways to keep myself awake at night (or from dozing in the middle of the afternoon) for as long as I can remember. Most of the time I was keeping naps at bay by telling myself things like: "You don’t NEED a nap, naps are for lazy people." Or, "you will never sleep tonight if you have a nap."

As it turned out, I do need naps. Sometimes. It also turns out they are not just for babies and snuggly puppies. Naps actually have been able to make life even more productive (and not lazy like I had thought). So when I finally found ways to actually have a nap benefit my day, it was an incredible discovery. We will always believe the narrative we tell ourselves about any given topic.

Changing my napping narrative

So I want to share with you some of the ways that I have found helpful in taking naps – even with insomnia. They may not be the end to your insomnia, but if you're a parent like me, they can be amazing ways to get that extra boost!

Finding a nap location

My first step to setting myself up for a successful nap is finding a quiet cozy spot that is NOT my bedroom. For me, trying to take a short nap in my bed that I spend hours trying to fall asleep in at night already sets me up for a negative mindset. I will usually nap on the couch in our basement den. It’s dark, cool, and away from the rest of the house so I won’t be too interrupted.

Wearing comfy clothes

Now that my location is chosen, I make sure I am as physically comfortable as possible. I like to change into sweats, although it is safe to say I’m likely already wearing them (hehe).

Listening to peaceful sounds

Then I use large noise-canceling headphones to play some of my favourite music or sleep meditation, depending on what I’m feeling that day. I really have been enjoying binaural beats while napping lately. If you're not familiar, these are peaceful sounds that play at different tones in each ear and are used in many therapy techniques. At the very least, they help me rest my nervous system.

Picking the right time

Finding the best time of day to nap is probably the most tricky part of napping. For me, my ideal naps happen between 3:00 PM to 5:00 PM. Both my family's schedule allows for it, and that time frame feels like when I am feeling the lowest of my day. This has come with much trial and error to find a good time of day where my nap felt productive, but once I did, it was a game-changer!

Setting a timer

Lastly, what I believe to be the most important tip is to set a timer, or have someone wake you up at a set time. For me, I need at least a full hour, so I normally set a timer and let my husband know I would like to be up by said time, just in case I sleep through my alarm. This is the most important part because, as someone with insomnia, I’m already lacking sleep. If I get to a peaceful state, I could potentially sleep all night, and then I would feel less productive.

Our bodies will also enter deeper sleep past 45 minutes. So for quick energy reboots, setting a timer helps me get that rest I need without affecting my sleep schedule.

What are your tips for taking naps?

Since I began taking naps this year; I’ve changed the name to “day extenders.” I really feel like viewing naps as a useful tool for long hard days (when we can) has majorly changed my mind about naps!

Do you have some napping tips? Please share your success and struggles with insomnia and taking naps in the comments.