Napping is a powerful restoration tool. Research suggests a biological need for midday naps, and according to Chad Waterbury, author of Huge in a Hurry, a short nap within an hour of finishing your workout is one of the most effective ways to enhance recovery.

On non-training days, aim to nap between 1 p.m. and 3 p.m. (when many people experience an afternoon energy dip). On training days, try napping right after your post-workout shake for maximum benefit.

For an enhanced relaxation experience, consider using a Chi machine while napping. This portable device gently moves your legs side to side, creating a ripple effect through your body that improves circulation, promotes lymphatic drainage, and aids muscle recovery. Interestingly, it also mimics the soothing motion of being rocked—similar to how a mother comforts a baby—making it even easier to drift into deep relaxation.

To use the Chi machine, lay on the floor with your ankles resting on the padded supports, set the dial to a low speed, and let it do the work. If you experience knee discomfort, place a pillow under your legs. The machine automatically shuts off after 15 minutes, which is the perfect duration for a quick, restorative nap.

Finally, remember that variety in recovery is just as important as variety in training. Dr. Mel Siff once noted that Soviet athletes alternated intensive training with a wide range of both passive and active recovery techniques. They even cautioned against relying too heavily on just one method—such as massage—since the body can adapt to relaxation techniques just as it does to exercise.

Throughout this series, I’ve covered multiple practical restoration methods. Now it’s time to put them into action—train hard and recover well!