The Power of a Catnap
Who says naps are for kids and babies?! ...They don't even like them!
So today for my workout what was prescribed was some heavy front squats, paused, followed by heavy good mornings for 3 sets of 8 repetitions. Now more than likely I was a little overzealous in the weight for my goodmornings. After my second set I can feel my lower back, glutes, hamstrings just become really really tight and fatigued; none the less I finished up my last set of where I was fighting for a strong and safe position. When I finished it and I can feel everything quiver and wanting to charlie horse. By the time my next class showed up I was so tired I can barely lean forward enough to wash my hands without my go back shivering because it was just so exhausted. Obviously, I knew that the rest of the day was going to be a trial to get through. However, luckily I got home early and because I knew that I was going to be going out for dinner with the gym I knew I wasn’t going to get to bed on time to get my 8 hours. So I decided I was going to take a quick nap 15 minute nap, but I knew that something was better then nothing. I woke up 15 minutes later feeling a little bit more awake and alive and alert, and we went to dinner and had a great time.
Typically you should shoot for a 15, 30, 60 or a 90 minute nap, depending on how beat up you feel.
These time frames will allow your body just enough time to fall into the deeper layers of sleep so you can maximize recovery. So give that a try next time you're super beat up. Also these types of naps are not to be used in place of getting 8 hours of sleep. They are meant to be purely supplemental to the 8+ hours of sleep you are already getting.
Set your alarm for 5 minutes past those time frames above and that gives you 5 minutes or so to fall asleep so you can get closer to those exact time frames.