How to Take a Power Nap for Hashimoto’s Fatigue [Transcript/Blog]
Are you familiar with that meme that humorously characterizes you as a chronically exhausted pigeon? I must admit, it went from funny to eerily accurate in my own life. Today, I’m here to share some insights on how to harness the power of a nap.
A nap can be a tremendous gift to yourself and your family. I understand that taking a nap might not be something you want. I know I sure didn’t! It felt like a sign of failure, a signal that I couldn’t keep up with life, or that I wasn’t the person I knew I could be.
The Value of a Nap
Let me take you back several years when I had four energetic boys to care for, including an infant, a toddler, a preschooler, and an elementary school child. I was the quintessential “chronically exhausted pigeon.” At the time, I wasn’t even aware that I had Hashimoto’s; I assumed this level of fatigue was normal.
But it’s essential to know that it doesn’t have to be this way. You should have boundless energy, and accepting constant exhaustion is not the norm.
Incorporating Naps into Your Day
When I was at a point where I couldn’t even stay awake while reading stories to my children, I knew something had to change. My solution was to incorporate audiobooks into our daily routine because I couldn’t stay awake for regular reading. This practice became a part of our lives, even after my energy improved.
The Power Nap Routine
Taking a power nap is not a sign of failure; it’s a necessary self-care step. Here’s a simple routine to help you make the most of your nap:
Give Yourself Permission to Nap
Start by allowing yourself to take a nap without any guilt or feeling like you’re failing yourself or your family. Taking care of yourself is not failure, but a necessary act of self-care.
Prepare Your Kids
Depending on their ages, prepare your children for your naptime. Engage them with activities like listening to an audiobook or playing with Legos to ensure a smooth naptime routine.
Set a Timer
Experts suggest that a power nap should be about 15 to 22 minutes long, maybe up to 25 minutes. Setting a timer is essential to ensure you don’t sleep too long and wake up feeling groggy.
Use White Noise
White noise can help block out distractions and create a peaceful environment for your nap.
Get Comfortable but Not Too Comfortable
Find a comfortable but not overly cozy position for your nap. Being overly comfortable might lead to longer naps, which can negate the positive effects.
Practice Progressive Muscle Relaxation
Even if you don’t fall asleep during your nap, practicing progressive muscle relaxation can help you feel revitalized physically and mentally.
To do this, focus on relaxing a section of your body with each exhale. Start at your head and work down to your toes. You might have to go back to certain tense areas multiple times.
Lastly, it’s crucial to wake up when your timer goes off. Getting up promptly ensures that you benefit from the power nap without falling into a deep sleep.
It’s OK to Take a Power Nap
I want you to know that there is hope on your journey to better health. You can have more energy, and you don’t have to accept constant fatigue as the norm. In Western medicine, Hashimoto’s may often seem like a life sentence, but that’s not the whole story.
I started this podcast to share the message that there is hope, and you can reverse the course of this condition. Until you reach that point, it’s okay to take a nap. It’s a vital step in taking care of yourself on your journey to lasting wellness.
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