The Art of the Power Nap

Do you feel wiped out during the day and weary by bedtime? Here it is, ladies… the art of the disco nap. Post contains affiliate links.

Being a mom is exhausting.

There is the worry that makes you pray more.

There’s the endless hygiene and physical needs that we must meet for babies and toddlers.

There is the hyper vigilance of being a mom in general.

So whether you get up early in the morning to get things done (like I do) or if you stay up later at night to have some silent you time, most moms could do with a little refresh during the day. I personally am in love with power naps. Actually I call them disco naps except that is misleading because I do not disco.

What’s a power nap?

A power nap is a short nap that lasts about 20 minutes. You don’t even necessarily have to fall into a deep sleep, but rather drift off and relax your mind and body for a short period during the afternoon slump. If done right, you should wake up refreshed and more alert.

How can a busy mom power nap?

A busy mom with small children – even small children close in age – can definitely find time to get a bit of rest during the day to help make it through. I also think a power nap can be a good ideas for moms who find themself falling asleep at 8:30 pm. I get up early these days to work before the kids get up and sometimes, by 8:45 pm I am literally falling asleep.

While that’s all fine and good, it means that the majority of my day is spent busy with the kids, but I can’t even take advantage of the evening hours because I’m too wiped. The way I combat this (and have done for years) is to take a quick afternoon nap. I still go to bed early, let’s be honest, but I don’t crash and burn right after I’ve gotten them all in bed. 

1. Time it wisely. 

I’ll usually take a power nap in the afternoon when all the kids are down for naps at the same time. Because they’re all in their rooms, safe and sound and monitored, I feel comfortable taking a quick nap. I’ll do it near them so that I’ve got one ear open if they need me.

2. Use a timer.

I’ve already talked about what a great tool the timer is, but here’s another use for it. A power nap goes past the point of usefulness if it lasts longer than 20-30 minutes. If you can sleep a bit longer you might not need a timer, but if you’d sleep for hours then it’d likely become counterproductive for you. Beyond that 2-30 minutes you’ll feel sluggish and lethargic upon waking. It needs to be quick so a timer or alarm so you wake when you’re supposed to.

3. Set the scene. 

I use the term “setting the scene” often, but essentially this means make it a good environment to do whatever it is you want to do. You can’t go to great lengths for a 20 minute nap but you can lay somewhere quiet and get an eye mask. I love an eye mask. Also you can use some white noise of your own, but beware you turn it up too loud so you can’t hear if the kids call.

4. Practice relaxing. 

If you take a while to fall asleep, don’t fear. When you lay down, practice relaxing your body from head to toe. This is actually a relaxation technique from the Bradley Method of childbirth. Anyway, you just think about your head, neck, shoulders, etc. and relax them as you go down. Even if you don’t fall fast asleep you’ll have rested your body and relaxed. I often think this exact thought, “Even if I don’t fall asleep, it’s nice to lay down and rest.” That helps me from getting antsy and anxious that I won’t fall asleep fast.

5. Get up when it’s over.

When time is up, stand up quickly and get moving. This is key because you don’t want to give in to napping longer (unless you can, of course) nor do you want sluggishness to set in. Stand up and do a good stretch!

Feeling like a tired mom? Here are some more posts to help you be better rested.