the wonderful world of naps!
- Stefanie Robbins
- Mar 27
- 4 min read
Updated: Mar 28
"We replenish and repair with naps." - SARK
During this month of transitioning, from dormant winter to blossoming spring, from gray skies to light filtering in, March is a predictably unpredictable time of year.
One day you might notice sunny daffodils and wispy cherry blossoms, the next, hail showers and slippery sidewalks. And you might also notice your mood fluctuates, as if in parallel with the shift in the season.
You don't need clinically significant symptoms or a diagnosis to validate when your internal regulation system is "off." With self-awareness, you are more likely to seek and embrace effective coping strategies that work for you!
One of my favorite (and underrated) coping skills that you can work into your own repertoire of coping strategies? Naps! Napping for self-care can shift your energy, mood and functioning.
DISCLAIMER:
As much as I love a good nap, persistent daytime sleepiness or unusual levels of fatigue can be an indicator of a larger issue. If you notice a significant shift from your baseline levels, such as increased or abnormal fatigue, excessive sleep (hypersomnia) or insomnia, please consult with a healthcare professional. These symptoms could be linked to underlying medical or psychological conditions that require evaluation and treatment.
WELCOME TO THE WONDERFUL WORLD OF NAPS!
You might already know the magic of a good nap. If this is the case, think of this as a refresher. If you're new to or ambivalent about naps, you're in the right place.
This guided visualization focuses on tapping into self-love to gently support and strengthen your capacity for rest and sleep.
I first learned to embrace naps as an act of self-compassion and resistance about 30 years ago from the artist and writer, Sark. She was a bold and encouraging voice in a loud culture of productivity. Sark demonstrated that it was possible to embrace naps and still produce meaningful work. She became my “permission fairy for naps,” giving me the freedom to see rest as part of a full and creative life.
One Therapist’s Guide to Different Types of Naps*
The Napuccino Drink a cup of coffee right before lying down, then set a timer for about 20 minutes. You will wake up just as the caffeine kicks in, refreshed and alert.
The Disco Nap Perfect before a late night out or event. A 20–30 minute nap can boost alertness, improve mood, and add to your enjoyment.
The Power Nap Short, strategic, and effective. Typically 7–20 minutes, this nap delivers a quick energy reset without leaving you groggy. Experiment with timing to find your sweet spot.
The Cat Nap A spontaneous, cozy rest in a warm or sunny spot (couches, cushions, or a patch of sunlight.) Ideal for relaxed days when you don’t need a strict schedule.
The Go Outside Nap Go outside! Your yard, a park, campsite, beach, etc. Find a comfortable spot, bring water, and don’t forget sunscreen for a safe and peaceful recharge.
The After-Shower Nap Great for early mornings when you’re forced awake too soon. Take a quick shower, then crawl back into bed for 5–15 minutes. The contrast of warm water and cozy blankets makes it extra soothing.
The Rainy Day Nap Lean into the mood of a gray and rainy day. The ambient sound of raindrops on your roof create the perfect backdrop for a restful, guilt-free nap.
The Book-Nook Nap Curl up with a book in a cozy spot (blankets encouraged) and let yourself drift off naturally. It’s a gentle, comforting way to ease into rest. Be mindful about your reading material - this may not be the best time to choose a page-turner.
The Nip and Nap A small sip of a relaxing drink like tea (or port or whiskey) followed by a short rest. Best kept light and occasional, this nap leans more indulgent than essential.
The Co-Nap Nap alongside someone else whether it’s your partner, friend, or child. It’s especially helpful for parents syncing rest time with little ones.
The Pre-Workout Nap Get dressed for your workout, then sneak in a quick 10 minute nap. This strategy can leave you surprisingly feeling more energized and ready to move.
The Shavasana Nap Inspired by the final resting pose in yoga, this is a great nap after a workout or yoga class for restorative relaxation.
The REM Nap A longer, sometimes dream-filled nap lasting for around 90 minutes. This nap is best for days off when you have time to fully recharge. You might try to wake up by mid-afternoon so it doesn’t disrupt nighttime sleep.
Research for these nap styles is based on a blend of personal experimentation, anecdotal research with colleagues, clients, and friends, and a deep dive on the internet.
More Resources on Naps:
Please send me your best nap stories, styles, and strategies!
Sweet Dreams,
Stefanie
