The 4 Steps You Need For A Perfect Nap

Author Bob Bronson

February 7th 8:58 AM

Happy woman waking up after sleep, lying in bed in the morning

True confession, I love a good nap and probably try to get in one at least 2 or 3 times a week. However, there are certain rules you must follow for a perfect nap. With all my years hosting a morning show and waking up at 3am, I have learned how to do this and now I want to share these professional perfect naps tips on to.

Admittedly these are rules that I have learned over the years and found them to be essential to getting in the perfect nap. Sleep experts have reduced it down to these 4 rules that you must adhere to or risk a terrible nap experience.

Here are the 4 Steps To A Perfect Nap

1. Keep it short. 20 to 30 minutes is ideal. Any longer than that can keep you up at night. He says the best time to take a nap is between 1:00 and 3:00 P.M. If you nap more than 30 minutes you will get into a deep sleep and wake up groggy and it will take longer for you to get going again.

2. Get comfortable. A bed is ideal. Though, some experts say couches are better, because your bed might encourage you to nap too long. Avoid sleeping in a chair because your posture isn’t as good and you could wake up with a sore neck from slouching.

3. Get the lighting and temperature just right. 60 to 67 degrees is perfect. You don’t need a pitch-black room, but dim lighting is good. I find that a sleeping mask helps by darkening whatever setting you are in. They also sell warming sleeping masks that are good for dry eyes.

4. Be careful with coffee. You may not be able to nap if you drink it too late in the morning. Try to have your coffee before 10am which will allow time for the caffeine to wear off and not hinder that needed nap. I switched to decaf a couple of years ago and don’t miss all the jitters I used to get with too much caffeine.

(NY Post)

Bob is a native New Englander, growing up (sorta) in Maine where his love for radio started at a young age. While in high school he hosted radio shows on a local radio station, and he has never looked back. Bob joined the US Navy and served onboard the Sixth Fleet Flagship as a radio and TV host. After serving for 3 years, it was off to Emerson College in Boston. Bob hosted shows in Boston on WMEX, WVBF and WSSH in the 80’s and 90’s before heading to radio stations in Raleigh, NC, Manchester, NH, and New York City. Bob has been married for almost 25 years to Carolyn, a Woburn gal and they have 3 daughters, Nicole, Taylor, and Bridget. Bob and Carolyn are proud first-time grandparents to baby Caroline, who they plan to spoil every chance they get! “I started my career in New England and could not be happier to come back to Boston where I can root for all the Boston sports teams and eat lots of lobster rolls and clam chowder (okay not lots)… It is an honor to host the WROR morning show with LBF and wake up the World’s Greatest City!” Bob writes about recipes and restaurants, pop culture and trending topics.

9 Positive Phrases a Harvard Psychologist Says You Should Use Everyday

Make today a great day!

More than ever people need positive phrases to the help them everyday, and luckily an esteemed Harvard Psychologist has determined the nine positive phrases we should use everyday. Let’s face it, times are tough, we have been through a lot in the past few years. We endured a global pandemic that has probably changed our world forever in more ways than we could have ever imagined. Is it true that tough times make tough people? Perhaps, but knowing how to deal with stress is the key.

You are more capable of doing things than you think!

Having confidence in yourself is more vital than ever. Let’s face it, even with the advent of social media and the internet, we are more isolated than ever. Sure, you see your friends and family everyday online, but we see them less often now in the digital world. You are relying on yourself to “coach up” and “build up” the confidence needed to navigate this brave new world.

Stress is not good for you

Forget the axiom that stress builds character, it also builds emotional scars that can last a lifetime. If you find yourself in need of some motivation, these simple nine positive phrases just might give the added lift of confidence that you’re looking for. Of course none of us will get through life without a modicum of stress, and the idea that we can all lead stress free lives is fantasy.

The good doctor is in

Dr. Cortney S. Warren, PhD, is a board-certified psychologist and author of “Letting Go of Your Ex.” She specializes in marriages, love addiction and breakups, and received her clinical training at Harvard Medical School. She has written nearly 50 peer-reviewed journal articles and delivered more than 75 presentations on the psychology of relationships. Follow her on Twitter @DrCortneyWarren.

Here are the 9 Positive Phrases a Harvard Psychologist Says You Should Use Everyday

9. I'm Letting This Go

The Dr says, “developing resilience requires getting to a place where you can see difficult life circumstances for what they are, and actively choosing to let them go.” When you can let the little and sometime big things go, you are on your way to a better you!
8. It Is What It Is

“The key to resilience is not denying reality or seeking out a reason that makes us feel better about why something happened.” Like football coaches preach, you are what your record says you are.
7. I Still Have Things To Be Grateful For

“We are hardwired to notice threats to our well-being but people who are resilient find a way to turn towards the positive even in times of difficulty.” As your grandmother might have said, “count your blessings.”
6. I Need Some Time
(Photo by Joe Raedle/Getty Images)

“A key component of resilience is emotional flexibility, or the ability to regulate your feelings, and reduce their intensity in a given situation.” Sometimes you need to step back and take stock of things, you might have a better perspective with just a little more time.
5. What Can I Learn From This?
(Photo by John Moore/Getty Images)

“Openness to experiences and ability to shift your perspective. Ask, why did this happen to me too what can I take from this to help me grow? Can help you better navigate through life‘s inevitable ups and downs.” Life’s learning lessons continue long after you finish school.
4. This, Too Shall Pass

“For resilient people believe that setbacks and challenges can feel horrible in the moment, but that nothing in life is permanent. It doesn’t mean that the pain will go away entirely, but it does mean that we can work to make them less traumatic over time.”
3. Life Is Hard
(Mike Hutmacher/Wichita Eagle/Tribune News Service via Getty Images)

“Resilience is associated with a basic acceptance that life isn’t always fair and that we all experience emotional hardships excepting this truth helps people to not take things personally.” Nobody ever said life is easy, it can be hard a lot of the time, so when you accept that it’s natural to have struggles, the more you will be able to face those hardships.
2. I'm Not Going To Let Myself Be A Victim

“Being resilient means that when you experience the pain of this treatment you shift your perspective from I’m a victim and powerless to help myself to. How can I grow from this?
1. I Can Get Through This

“Emotional resilience is associated with grit and mental toughness. There is an understanding that we have to be strong and overcome adversity without letting it break us.” This is a powerful affirmation that you should use whenever you’re feeling up against a hard time, remind yourself that yes, I can get through this, than you give yourself a fighting chance.