A Disco Nap Is The Festive-Sounding Way To Prep For Your Next Night Out
The time leading up to a big night out is almost as important as the night out itself. Those hours of anticipation are often spent messaging your squad to see who's coming, scouring the internet for going-out fashion inspo, and possibly prepping with a round of pre-game drinks at home. But there's another essential step you might be neglecting before heading out the door: taking a disco nap.
A disco nap, according to Cambridge Dictionary, is "a short sleep during the day, before you go out in the evening." The term has been around for a while, likely since the days of Studio 54 and sequined bell bottoms, though it's still just as relevant today. One survey by Liberty London (via Evening Standard) found that 86% of respondents said they take disco naps before a night on the town.
If you're in the minority who say they don't snooze before a soirée, you're missing out. Here's why you should embrace pre-party naps and how to do them right.
A quick nap can energize you before a night out
Whether you go out until midnight or long enough to see the sunrise, nights out usually involve some level of sleep deprivation. However, prepping with a disco nap before a big night alleviates some of the effects of inadequate rest, explains Sleep Foundation. One of those effects is a change in mood and behavior. A 2015 study published in the journal "Personality and Individual Differences" concluded that napping reduces impulsivity and increases patience when dealing with a frustrating situation. So, if you tend to act without thinking or get edgy once 2 a.m. rolls around (you're only human, after all), napping might bring some much-needed composure to your night out.
A quick siesta can also offer plenty of other benefits. Dr. Sara C. Mednick, a sleep expert, revealed to WebMD, "You can get incredible benefits from 15 to 20 minutes of napping. [...] You reset the system and get a burst of alertness and increased motor performance. That's what most people really need to stave off sleepiness and get an energy boost."
How to take a dreamy disco nap
Napping might seem as straightforward as laying your head on a pillow and closing your eyes, but there are a few tips for disco naps you should keep in mind. Otherwise, you could spend your evening dozing, not dancing. First, Mayo Clinic suggests only napping before 3 p.m. to fall asleep easily at night. However, since you'll be staying up late anyway, you can be a bit flexible when setting your alarm. Keep your shut-eye brief, though — 30 minutes maximum is ideal, as sleep specialist Dr. Whitney Roban told Bustle. "You want to stay within your light sleep cycle during your nap so you wake up feeling refreshed and alert, not groggy," she added.
If you struggle to fall asleep in the middle of the day, pop on an eye mask and close the curtains to darken your space as much as possible. Drown out afternoon noise with a playlist of soothing music or background sounds. Also, consider ditching your phone leading up to your siesta — all that blue light and doomscrolling can keep you awake, sleep expert Dr. Michelle Drerup explained to Cleveland Clinic.
Dr. Michael J. Breus, a clinical psychologist and diplomate of the American Board of Sleep Medicine, urges against making disco naps a regular thing, calling them "a special occasion nap" (via Psychology Today). He recommends following your normal sleep schedule as much as possible, including rising at your typical wake-up time the next morning.