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Incorporating A Nap Into Your Daily Routine Could Make You More Productive
Remember those midday naps we were called away from playtime for when we were kids? I hated them. It seemed like they lasted forever and we spent more time pretending to be asleep, waiting for the moment to be told we could get up - fake yawning and returning to play - than we did actually resting. Now incorporating a nap into my daily routine is essential. I even schedule naps into my Google Calendar when necessary. I take my lunch break and will walk my tail out to my car and close my eyes for 15 minutes.
With all the conversations about self-care, I recognize that we often leave out the simplest and most important forms of self-care in favor of the fancier, pop cultural fads. Getting the daily rest we need is one of the best self-care tenants we can live by. As women on the rise, we've got people to see, things to do, and places to be and we need to be at our brightest, quickest, and most alert to make the moves we're here for. We need to rejuvenate on the regular. Adequate naps help tremendously with that.
My girlfriends and I agree: We regret the naps we goofed our way through as kids and will dare anybody to disturb the few we get now. It's hard enough trying to adult and get enough rest but when you throw in the curveball of how to get adequate rest, it can all become a bit trickier.
You might think, "Well, don't you just close your eyes and drift to sleep?" Not necessarily. Consistent studies show that there are proven ways to ensure you're napping to the best of your ability and getting the most out of each nap you take. I've taken the liberty of pulling some of the best tips to getting the best abbreviated shut-eye:
Limit Naps To 30 Minutes Or Less.
According to sleep.org, napping for longer than 30 minutes can counteract the benefits of a nap, which include alertness, enhanced performance, and a better mood. A nap is not supposed to take the place of actual sleep. Think of it as a quick recharge to a smartphone battery halfway through the day. If you charged your phone the night before, halfway through the next day you're perhaps between 65% and 55%. All the phone needs is a little boost in battery power to ensure it isn't completely dead by the end of the day.
It's Not Weird To Feel Tired Halfway Through The Day.
We've all felt that midday slump. You know, the sudden lack of motivation and energy that many of us override with caffeine. That less-than-energetic feeling around say, 2 or 3 p.m. doesn't (necessarily) mean anything is wrong. It's just that our bodies are not machines running on an endless supply of electricity. Our bodies run on what we put into them, how much (and the quality of) rest we get, our physical activity, and our mental/emotional health. Needing a rest in the middle of the day is essentially the way our bodies are designed. Factoring in how to get that rest should be a daily practice for everyone.
You Need A Good Night's Rest
If you're only getting a couple of hours of sleep each night because you're burning the midnight oil or you're binge-watching Being Mary Jane for the fifth time, a nap won't really do you any good the next day. Your body will always be struggling to make up for what it lost during the night. Naps are supplementary to your nightly sleep. The number differs by an hour or two but between 7 and 9 hours of sleep are necessary for peak productivity and better day-to-day health.
Sleeping In The Dark Is Most Effective
Light activity keeps the brain moving, expecting, waiting for something. Darkness allows the brain to settle itself and the body to relax, not expecting anything but rest. When at work, try finding an unoccupied room, setting your phone alarm for a good 15 to 20 minutes, turning out the lights, and dozing off. If that isn't an option, try using your car as Nap Central! Lay the seat back and apply a sleep mask over your eyes.
Try Meditation Apps
Apps like Calm, Headspace, Mindfulness , and MINDBODY (all available for iOS and Android) help you to practice mindfulness, meditation and rest. So, even if you can't take a nap during the day, you can still use one of these apps to close your eyes and allow your body to find its calm and center itself.
What ways can you begin to be more mindful and proactive about getting more rest? Let us know in the comments!
Featured image by Getty Images.
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"Team No Sleep" Is A Ridiculous Concept - Read More
Why I Refuse to Take My Phone To Bed - Read More
Ashley is a storybuilder and storyteller who writes and produces to inform, connect, encourage and evoke. Vibe with her on Twitter/Instagram: @ashleylatruly.
This article is sponsored by Hulu.
UnPrisonedhas returned for its highly anticipated second season, delving deeper into the complex dynamics of the Alexander family.
The series premiere comes a year after its debut season garnered rave reviews from fans and critics and earned record-breaking ratings for Hulu's Onyx Collective brand. UnPrisoned's success can be attributed to its raw, relatable themes and comedic appeal.
Inspired by creator Tracy McMillan's life, the show follows Paige (Kerry Washington), a therapist and single mother whose life takes an unexpected turn when her father, Edwin (Delroy Lindo) --who was released from prison-- moves in with her and her teenage son, Finn (Faly Rakotohavana).
Throughout UnPrisoned's first season, viewers witnessed how Edwin's incarceration deeply affected Paige's life and relationships. In the series, Paige unpacks her trauma through interactions with her inner child and her online followers. Meanwhile, Edwin is overcoming specific struggles with his own past that led to his life of crime, including a dysfunctional upbringing and his mother's arrest. As the Alexanders attempt to reconcile, new challenges arise.
This new season promises to further explore their unconventional family dynamic. Here are several compelling reasons why season two of UnPrisoned should be on everyone's watchlist.
The Alexander Family Life Is Still In Shambles
UnPrisoned's second season resumes where the series left off, with Paige grappling with the fallout from her troubled therapy practice and Edwin navigating life independently after moving out. Meanwhile, Finn faces his own challenges. The teenager is battling anxiety and seeking information about his father—a topic Paige avoids discussing.
The Alexander Family Are Attending Therapy To Resolve Their Underlying Issues
Amid the chaos in their lives, the Alexander family decides to mend their bond by confronting their past traumas. They seek professional help and attend therapy sessions with a “family radical healing coach,” played by John Stamos, a new cast member. This collective effort aims to unravel the complexities of their shared history and strengthen their relationships.
The process of unraveling each character's internal conflicts and their potential impact on future relationships may clash with Paige's textbook therapy approach. While Paige is used to being in the therapist's seat in both career and family, this forces her into the unfamiliar role of a patient during therapy sessions. This shift would compel her to look in the mirror and try a radically different approach.
The Alexander Family Learned A Big Lesson During A Therapy Session
In therapy, the Alexanders are tasked with addressing their individual traumas to salvage their remaining relationships. One of the family therapist’s eccentric suggestions was an exercise involving a family wrestling match. During this session, Paige faces tough questions about her refusal to share information about Finn's father.
While it's unclear whether this scene is reality or fantasy, the image of the family duking it out in the ring certainly makes for hilarious yet compelling television.
Paige Tries Dating Again Following Failed Relationships
Amid her life's chaos, Paige decides to step back into the dating field. However, her many attempts have left her with mixed results. The dating apps have turned out to be a fail, and an outing with her ex Mal (Marque Richardson), who is also her father's parole officer, doesn’t go quite as expected after he brings an unexpected guest – his new girlfriend.
The situation takes an awkward turn when Mal's new partner learns why the former couple split, partly due to Paige's self-sabotage.
UnPrisoned Is A Perfect Balance Of Comedy And Drama
As a dramedy, UnPrisoned takes a comedic approach to its heavy subjects. The show takes us on a ride with Paige's dating misadventures and navigating a friendship with her ex.
Other lighthearted moments include Edwin's attempts at CPR based on online videos and, of course, the antics of the Alexander family's unconventional new healing coach.
The second season of UnPrisoned is now available on Hulu.
UnPrisoned | Season 2 Trailer | Hulu
Feature image courtesy
'Love Island USA' Star JaNa Craig On The Reality Of Black Women On Dating Shows
Love Island USA just wrapped up its sixth season, and it has been the talk of the town. According to Nielsen, it's the No. 1 show on streaming, proving it's just as entertaining as the UK version. One of the reasons this season has been successful is due to the authentic relationships formed between the islanders in the villa.
You have the sisterhood between Serena Page, JaNa Craig, and Leah Kateb, aka PPG, and the real relationship moments between couples like Serena Page and Kordell Beckham, who were named the winners of this season. The other finalists include Leah Kateb and Miguel Harichi, Nicole Jacky and Kendall Washington, and JaNa Craig and Kenny Rodriguez.
While JaNa made it to the finale with her boo Kenny, her journey in the villa was far from perfect. Viewers saw the Las Vegas native get her heart stomped on a few times after many of her connections didn't work out.
At one point, it even looked like she was getting kicked off the island. While she had a lot of support from people watching the show, it was clear that she was in a position that many Black women on reality dating shows find themselves in: not being desired.
It has been an ongoing conversation among Black women watching reality dating shows as we see time and time again that non-Black women or racially ambiguous-looking women are often chosen over Black women, especially dark-skinned women. In a discussion with Shadow and Act, JaNa opened up about the support she received from viewers.
@cineaxries i love them 🤧 #janacraig #janaandkenny #loveislandusa #foryou #peacock #loveisland #janaloveisland #xybca #kennyloveisland #janaedit #loveislandedit #janaedits #loveislandusaedit #viral #loveislandusaseason6 #foryoupage #peacocktv
"You know what’s so crazy? I’m so grateful, because when I got my phone, the way they’re making us The Princess and The Frog…I felt honored. I will be that beautiful chocolate queen if I need to be. And the comments like 'beautiful chocolate girl,' I’m like, all Black women are beautiful. There’s the whole light skin versus dark skin, which breaks my heart. I just really don’t understand that, but I will take pride and represent us well," she said.
She also candidly discussed her experience as a dark-skinned Black woman on the show. JaNa and Serena had been in the villa since the first episode, and they were the only dark-skinned Black women there. As new men aka bombshells came into the villa, they found themselves not being wanted by many of them.
"Me and Serena literally had a heart-to-heart before Kenny came in and she’s like, I just don’t think it’s fair that the Black girls don’t get enough fair chance.' Every islander that came in, we were not their top pick. And we just [thought], maybe because we’re Black girls, and the dark-skinned Black girls. It sucked," she said.
"I’m like, 'Serena, we know what we bring to the table. We’re great personalities. A guy’s going to come in for us.' That’s when we manifested what we wanted, and that’s when I manifested Kenny."
@ashleyvera__ We love to see it 🥰 #loveislandusa #loveisland #loveisland2024 #janaandkenny #loveislandseason6 #peacock #realitytv #fypage
After many failed connections, Kenny came in and immediately turned JaNa's experience around. America watched the model get the care and attention that she deserved.
"I’m not going to hold you. When I was in the bottom for a quick second, I’m like, ‘There’s no way America doesn’t [ride for us]. I know Black America had to ride for me, but maybe because I’m a dark-skinned … hmm … maybe … you feel me? And you saw the Casa Amor lineup. Beautiful, beautiful light-skinned [women]," she said.
"We looked at each other like, 'Damn, Love Island did their big one with this. And every single Casa Amor girl was like, 'You girls are gorgeous, you guys are stunning.' They expressed love. You guys are beautiful and it felt good."
Although she and Kenny came in third place, JaNa is happy that she got her man in the end. "I think the thing I’m most grateful about is the fact that this is a beautiful love story like you guys complement each other and there’s no hate toward the skin color. It’s all love and support. I love that more than anything," she said.
"That’s why I was like, 'I won,' even though I didn’t win. And the fact that Serena won, we were like, 'Yeah, run that.' Either way, we won. And I love the support from all communities."