Nutrition facts

Serving size
1 Tbsp (6g)
Calories
20
Total fat
.5g
Sodium
10mg
Total carbohydrate
4g
Dietary fiber
1g
Total sugar
0g
Protein
<1g
Potassium
110mg
Iron
0.4mg
Mushrooms
2,240mg
Caffeine
35mg

INGREDIENTS: Organic Mushroom Blend (Chaga, Reishi, Lion's Mane and Cordyceps Mushrooms and Mycelium cultured on Organic Oats and/or Organic Sorghum), Organic Cacao, Organic Spice Blend (Organic Cinnamon, Organic Turmeric, Organic Ginger, Organic Cardamom, Organic Black Pepper, Organic Nutmeg, Organic Cloves), Organic Black Tea Powder, Himalayan Pink Salt

100% USDA Organic, non-gmo, gluten free, vegan, Whole30 & Kosher

Nutrition facts

Serving size
1 Tbsp (6g)
Calories
20
Total fat
0g
Sodium
10mg
Total carbohydrate
4g
Dietary fiber
1g
Total sugar
0g
Protein
1g
Iron
2mg
Mushrooms
3,000mg
Caffeine
55mg

INGREDIENTS: Organic Mushroom Blend (Chaga, Reishi, Lion's Mane and Cordyceps mushrooms and mycelium cultured on organic oats and/or organic sorghum), Organic Matcha, Organic Cinnamon, Organic Turmeric, Organic Ginger, Organic Black Pepper, Organic Cardamom, Himalayan Pink Salt

100% USDA Organic, Gluten Free, Vegan, Non-GMO, Kosher, Whole30 Approved

Nutrition facts

Serving size
1 Tbsp (6g)
Calories
20
Total fat
0g
Sodium
10mg
Total carbohydrate
4g
Dietary fiber
1g
Total sugar
0g
Protein
1g
Potassium
60mg
Iron
1.8mg
Mushrooms
1,840mg
Caffeine
0mg

INGREDIENTS: Organic Spice Blend (Organic Turmeric, Organic Cinnamon, Organic Ginger, Organic Cardamom, Organic Black Pepper), Organic Mushroom Blend (Chaga, Reishi, Lion’s Mane and Cordyceps mushrooms and mycelium grown on organic oats and/or organic sorghum), Organic Lucuma Fruit Powder, Organic Baobab Fruit Powder, Organic Rooibos Tea Extract, Himalayan Pink Salt

100% USDA Organic, Vegan, Non-GMO, Kosher, Gluten Free

Nutrition facts

Serving size
1 Tbsp (6g)
Calories
20
Total fat
0g
Sodium
5mg
Total carbohydrate
4g
Dietary fiber
1g
Total sugar
0g
Protein
0g
Iron
0.3mg
Mushrooms
2,240mg
Caffeine
0mg

INGREDIENTS: Organic Mushroom Blend (Turkey Tail and Reishi Mushrooms and Mycelium cultured on Organic Oats and/or Organic Sorghum), Organic Lucuma Fruit Powder, Organic Rooibos Tea Extract, Organic Spice Blend (Organic Turmeric, Organic Cinnamon, Organic Ginger, Organic Cardamom, Organic Black Pepper, Organic Nutmeg, Organic Cloves), Organic Valerian Root Extract, Passionflower Extract, Organic Ashwagandha Root Extract, Organic Chamomile Extract

Organic, kosher, non-GMO, gluten-free and vegan

Nutrition facts

Serving size
1 Tbsp (6g)
Calories
45
Total fat
4.5g
Sodium
0mg
Total carbohydrate
3g
Dietary fiber
0g
Total sugar
0g
Protein
<1g

INGREDIENTS: Organic Coconut Milk Power, Organic MCT Powder (Medium Chain Triglycerides), Organic Acacia Fiber, Organic Tapioca Maltodextrin (Derived from Organic Yuca Root). Contains Coconut.

How it works

What you're getting

In the first month, your subscription box will include:

  • 30 serving tin of your favorite blend
  • Free rechargeable frother
  • Free guidebook
  • Free sample of :creamer
  • Free sample of :sweetener
  • Free sticker

What does it cost

Subscribing is a great way to save money. You’ll save 33% on every box!

Your first Starter Kit box will cost: $40.00 USD (compared to $60.00 USD for non-subscription Starter Kit boxes).

Each subsequent box with a 30-serving tin will cost: $40.00 USD (compared to $50.00 USD per tin)

How to make changes

You can adjust or cancel your subscription at any time! There is no charge to make changes. Visit your subscription management page or email [email protected].

Offer details

The Black Friday/Cyber Monday Sale is active Nov. 20, 2022 through Nov. 28, 2022 and requires an order minimum of $35 to receive 25% off. Code RITUAL25 is site-wide on orders over $35 and auto-applied in most cases. The code can also be entered at checkout.

Additionally, 5% of each order will be donated to The MINDS Foundation throughout the promotion dates. The donation amount will be announced on Instagram (@drinkmudwtr) and via email to participants of the sale no later than Dec. 31, 2022.

Why Subscribe?

Join 100,000+ happy customers
saving $20 off their Starter Kit order

  • Convenient Auto-Delivery

    (Never run out of MUD\WTR again)

  • Pre-Shipment Reminders

    (Edit, Skip, Delay or Swap)

  • No Commitments, Cancel Anytime

Gifting MUD\WTR

Giving the gift of MUD\WTR? We love to see it (they will, too). Here are some things to keep in mind when gifting MUD\WTR.

  • Only on-demand Starter Kits can be gifted (no subscriptions)
  • No mixing subscriptions with on-demand products
  • The gift message applies to the entire cart

Your gift message


  A cat taking a nap
< Back

How and When to Take a Nap

We all like to nap. But what’s the best way to nap and how long should we be napping? Sleep expert, Dr. Jeffrey Durmer weighs in 

Amy Ettinger

We’ve all been there. You have a big event scheduled for the evening, but you’re wide awake at 5am. What do you do to make sure you’re not a sleep deprived zombie by 6pm?

You can make up the difference with a good nap, says Dr. Jeffrey Durmer, MUD\WTR’s sleep advisor. A sleep scientist and physician, Durmer works with Olympic athletes and often recommends they take naps to optimize performance.

He says sleep duration refers to how long you sleep in a 24 hour period, and it includes both nighttime and daytime sleep. 

Most medical experts recommend that adults get in between 7 and 9 hours of shut-eye.

“If you needed seven and a half hours of sleep, but only got six hours that night, that’s a day when you might be able to make up the sleep debt with a 30-90 minute nap,” Durmer said.

Getting less than the recommended amount of sleep can impinge on your health. Chronic sleep deprivation can lead to an increased risk of chronic disease, as well as car accidents, Durmer said. 

When’s the Best Time to Nap?

Napping is tied to the circadian rhythm, which is specific to each individual brain, Durmer said. If you regularly wake up around 7am, you may feel an increased need for sleep in the early afternoon between 1pm and 3pm. For most of us, that’s when our body is primed to take a nap, Durmer said. If you’re a night owl on the other hand, you might feel an energy lull around 3pm, and that’s when you’d want to lie down for a siesta.

How Long Should You Nap?

Power naps that are shorter than 30 minutes are not biologically beneficial, Durmer said. You won’t perform better, however taking a short break with the lights out might make you feel better.

“It’s almost like a meditation, not a nap,” Durmer said. 

You also don’t want to take a nap that’s longer than 90 minutes, because you risk falling into REM sleep, which is where vivid dreams take place,  your brain activity increases, and the sleep is not as restful. Naps should be limited to non-REM sleep, which is restorative, Durmer said. Setting an alarm when you nap will help you stay within that 30-90 minute timeframe.

Our Brain on Naps

When you nap you’re reducing the level of adenosine, a neurotransmitter nucleoside and building block of RNA, that occurs in all our body’s cells and promotes sleep. This neurotransmitter accumulates during the day, and is what makes us sleepy at night. But Durmer notes that a short, 30-minute nap shouldn’t throw off evening sleep time.

However, caffeine is an adenosine receptor antagonist. It’s best to avoid drinking any caffeine after 2 pm, since it can make your sleep lighter and less restful, Durmer said. (Note: Instead, you might opt for a non-caffeinated choice, like MUD\WTR’s :rest blend, which promotes a state of calm with rooibos chai, turmeric, cinnamon, adaptogens and herbs.)

When Not to Nap

If sleep quality is a regular problem for you, then it might indicate you have a sleep disorder, Durmer said. Napping will make you feel better in the short-term, but it won’t solve your underlying sleep issue. If you experience frequent nighttime wakeups, or other problems linked to sleep quality, Durmer recommends consulting a sleep doctor rather than relying on regular naps to get you through the day.

Invest in Your Sleep

Napping is one way of banking sleep, which can improve performance under stressful situations, Durmer said. So, if you know you’ve got a big day coming up, try adding a nap to your routine a few days before so you can be at your best.

 

Amy Ettinger is a writer living in Santa Cruz. You can read more of her work at amyettinger.com.

Photo by Paul Hanaoka on Unsplash

 

Read More: 3 Ways to Get Better Sleep

Read More: How to Get Back in Sync with Your Circadian Rhythm

Read More: The Building Blocks of Good Sleep

Similar Reads

  • Why You Should Focus on Your Joyspan
    Sara Russell
  • Tree Climbing for Adults
    Abby Grifno
  • Keeping Psychedelics Sacred
    Damon Orion
  • Cold Plunging for Kids
    Molly Harrison

Friday newsletter

Get to first base with enlightenment