By Andy | January 22, 2013 - 8:12 am - Posted in Power Nap

Could napping at work really boost productivity?
A NASA study shows that a nap of just 25 minutes can increase performance by as much as 35 percent.
The average American gets 6.7 hours sleep a night; the recommended amount is eight hours a night.
Some companies are starting to respond to sleep-deprived workers by providing the time and space to nap all through work hours.

Once you lay your head down for a nap, the worst thing to do is start stressing — this will waste time and defeats the function of getting the most rest in the least amount of time. To help you get the most of your power naptime, we suggest trying a few of the following tips:

Announce your nap to yourself and your colleaguesnap11 How to Take a Power Nap at Work
Just closing your eyes for a few guilty moments will not cut it – you have to give yourself consent to nap to get the most out of it

Get comfortable
Most sleeping difficulties are psychosomatic, not physical, so if you are having distress falling asleep, consider revaluating the environment you’re sleeping in. An environment conducive to napping is silent, dark and free from interruptions. If you sleep on a floor at work, keep a mat (like a yoga mat that rolls up) at work, and maybe a pillow and blanket, if that makes you more comfortable. Other tools of the trade to consider – eyeshades, ipod or walkman with restful music, or specific MP3 files designed to help you wind down and fall asleep.

Collect your equipment
Blankets, pillows and, where possible, a foldout bed will ensure you get the most out of the rest, and help you separate naptime from the rest of the day

Make sure you’re not worried about waking up
Some people wake up naturally, but if you are worried, make sure you have an alarm. It is hard to delight in your 40 winks if you keep getting up to check the time after 15, 20 and 30 winks

Eat right
Dodge consuming caffeine, stout, carbohydrates or sugar in the hours previous to your nap as these foods make it harder to get to sleep. Instead, try to consume protein and calcium. In an ideal scenario, drinking a glass of warm milk about an hour previous to you plot to nap will encourage you to sleep.

Control your nap environment
There is nothing worse than being woken up mid-nap, so either tell everyone what you are doing, or take yourself off to somewhere you won’t be disturbed. According to Anthony’s survey, the loo and the car are the most well loved options

Don’t feel guilty.

Napping is fantastic for your health and productivity. But even even if most of us know this, we often still feelnap21 300x225 How to Take a Power Nap at Work as even if we are wasting time. This suspicion of guilt only impedes successful power napping. Instead, make an effort to “recognize that you’re not being bone idle; napping will make you more productive and more alert after you wake up.”

Be prepared for grogginess when you wake up
Sleep is characterised by cycles of light and deep sleep. If you wake up in the middle of a deep sleep, you will feel groggy for 15 to 20 minutes. In most cases, if you sleep for less than 30 minutes, you won’t enter deep sleep, but experiment to see what works for you

Wake up on time
Plot the length of your nap and set an alarm for your desired arousing time. If you do not have access to a formal alarm clock consider using the sleep timer on your cell phone or downloading an alarm clock curriculum to your computer. If you struggle with waking up after even small naps, you might consider taking a “caffeine nap.” Being late is a sure way to place an end to your power naps.


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