"The Power of a Nap", insights and tips from Sarah Moe, Sleep Expert and AMEC member

1. Chose a dark quiet place, and set your alarm for 25 minutes - this is the perfect amount of time to get into that restful deep sleep, but prevent us from sleeping for too long and experiencing "Sleep Inertia", or that groggy feeling upon awakening.
2. Grab your eye mask to block out the daytime light. Silence your phone and eliminate other potential interruptions. If finding a place to fall asleep is difficult at work or in school, a quiet meditative state can also eliminate that uncomfortable afternoon slump.
3. If you struggle with heartburn or acid reflux after lunch, try elevating your head with extra pillows or rest on a recliner. Also, consider taking your nap before lunch to avoid these issues.
4. Give yourself permission to enjoy this important ritual. The sooner you can embrace and enjoy your afternoon nap, the quicker you will see the health, energy, and productivity benefits!

If you have students in elementary and middle school, as you know, napping is no longer part of their school schedule. If you find your child to be worn down, over-tired, or struggling when they get home from school, consider moving their bedtime up a bit earlier. The National Sleep Foundation recommends the following amount of sleep for each age group:

• Preschool: 3-5 years old = 10-13 hours
• School Age: 6-13 years old = 9-11 hours
• Teen: 14-17 years old = 8-10 hours