Napping felt like a luxury I couldn't enjoy as a parent. Now I know it makes me more productive, so it's part of my routine.
I wasn't sure what to do about it, but I also didn't think I could justify taking naps.
However, when I tried, I was more productive, and they're now part of my morning routine.
"Have you tried taking a nap?"
I had been telling my doctor about my chronic tiredness, painting a picture of long days and evenings. Her question caught me off guard.
In the moment, I came up with all kinds of reasons I couldn't take a daytime nap, but they all boiled down to this: I needed to take full advantage of the time my daughter was in school to get things done. My to-do list, both work and personal, was already never going to be complete with the time I had. How could I justify taking a nap?
Before becoming a parent, my schedule was my own
When I lived alone, I was free to cater to my circadian rhythm, especially once I started setting my own hours in a work-from-home setting. I've never been a morning person, and even if I am awake early, I'm not very productive. Before becoming a parent, I would often come alive in the evening, finding a second wind instead of winding down for bed.
As a parent, my schedule was mostly set for me. No matter how flexible my work is, there is nothing flexible about school pickup and drop off. Even before school entered the picture, my daughter was an alarm clock personified.
I knew that I should start going to bed earlier to accommodate my parenting schedule, but whether it was my body clock, or "revenge procrastination," I had difficulty giving up the part of the day when I felt most at ease and productive, especially since going to bed earlier didn't always mean that I would fall right to sleep or feel more rested.
Even though I pushed away my doctor's question, it stuck with me. My schedule sometimes feels rigid, even though I know I'm lucky to have work that doesn't require me to stick to certain hours. Was my day as firm as I insisted it was?
I gave naps a try to see how I felt
I decided to do a trial, napping after dropoff for a few days to see what happened. I woke up, walked my daughter to school, and then went back to bed, setting my alarm for between an hour to an hour and a half. When the alarm went off, I got up, fixed a cup of tea, and started my day for real.
Immediately, I noticed two things. First, I felt more rested. I wouldn't have initially thought that a short nap could make a significant difference to a person who seemed to always feel tired. I was wrong. I wasn't suddenly unable to take on the world, but I wasn't fighting the same level of exhaustion. My thoughts were clearer, and I woke (the second time) in a better mood.
Second, I was getting more done. I'd been so afraid that "losing" that extra hour or so would put me much further behind on my work and to-do list than I otherwise would have been. Instead, I discovered that I was more efficient.
The tired version of me might have gotten the work done, but it often happened more slowly. Within my trial period of taking morning naps, it became clear that the time I was sleeping was well-invested. Not only was I not getting behind, I was farther ahead than I'd been in a long time.
Napping is now part of my morning routine
I've made an effort to make a morning nap part of my routine, with continued good results. But things don't always follow routine. If I have immovable plans, or someone is sick, or I'm anxious and can't fall asleep, I skip my nap. But I always feel the difference.
Even on days when an hour feels like too much, sometimes I will set a timer for 30 minutes, even 20 — whatever I feel I can spare. While I don't always fall asleep, lying still for a few uninterrupted moments fills my cup, just a bit.
Feeling more capable of taking on the responsibilities of my life has improved my performance, but it's also improved my mood. I'm not beating myself up for not going to bed early, or for being tired during the day. When I feel those things, I'm trying to listen and consider adjusting instead of feeling guilty. My goal is to support my body so that it works as optimally as possible, even if that doesn't look like anyone else's schedule. For now, this is what works for me.
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When the body's water volume is decreased, it sends thirst signals to the brain. However, these signals often lag behind your hydration status. So, once you feel thirsty, your body is likely already slightly dehydrated. For a more accurate hydration assessment, check the color of your urine. Darker yellow or golden urine? Grab some water. Pale yellow or clear urine? Keep up the good hydration. Sodium, another ingredient in Gatorade, attracts water. When you are dehydrated, the body's blood is more concentrated because less water is circulating overall. When you have a lower blood volume, your blood vessels don't expand as much as they normally would – ultimately lowering blood pressure. If blood pressure drops too quickly due to dehydration, you might feel dizziness, lightheadedness, nausea or weakness. The good news is that sodium actively pulls water into the bloodstream. So during an intense workout or while dealing with a dehydrating illness, consuming a salty snack or sports beverage can help. The potassium in Gatorade regulates muscle contractions. This electrolyte is especially critical for regulating your heartbeat, and it also aids in normal skeletal muscle contractions. If the body lacks enough potassium, painful muscle cramps or dizziness can disrupt your workout or day. Sugar provides quick energy and nutrient absorption power. A traditional Gatorade beverage contains glucose and dextrose, which are both known as simple sugars. A simple sugar is one that the body can quickly digest and absorb, with the goal of quickly increasing blood sugar. Strenuous aerobic exercise or strength training for longer than 60 minutes, performing activities in very hot or humid climates, or the physical strain of an unwelcome illness can all rev the body's metabolism and quickly deplete blood glucose. When glucose levels drop, you may experience fatigue, weakness, lightheadedness, nausea or difficulty concentrating. The nutrient combination found in Gatorade was designed with athletes in mind, but it is also sometimes discussed as a remedy to consider during an unpleasant bout of gastrointestinal illness. Diarrhea and vomiting are easy routes for electrolytes such as sodium and potassium to escape. Energy drinks' combination of simple sugars, water and electrolytes may be one strategy to maintain hydration during a time when food and fluids are difficult to stomach. However, be cautious – many traditional sports drinks have a high sugar content aimed at refueling lost energy during a workout. When that same sugar content is introduced to an upset gastrointestinal tract, it can pull in extra water, leading to more diarrhea. If you find yourself in this situation, here are some other options to consider. Opt for a lower-sugar electrolyte beverage. Beverages to consider include Pedialyte or even a broth-based soup. Both will hydrate with minimal added sugar content. The human body is incredibly efficient at managing nutrients in the blood. In most cases, balanced meals and water consumption are enough to meet your daily nutrient needs. During intense physical exercise or an unexpected illness, however, the body may struggle to maintain its usual balance. If you notice unusual symptoms such as dizziness, fatigue or persistent thirst, your body will need attention. In specific cases of dehydration from exercise or illness, a sports drink like Gatorade can be a simple tool to help you bounce back to your best self. This article is republished from The Conversation, a nonprofit, independent news organization bringing you facts and trustworthy analysis to help you make sense of our complex world. It was written by: Bryn Beeder, Miami University Read more: Do you really need to drink 8 glasses of water a day? An exercise scientist explains why your kidneys say 'no' Sports in extreme heat: Warning signs of heat illness and how high school athletes can safely prepare for the start of team practices Does chicken soup really help when you're sick? A nutrition specialist explains what's behind the beloved comfort food Bryn Beeder does not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and has disclosed no relevant affiliations beyond their academic appointment.
