“A power nap is a short nap, normally between 10 and 30 minutes long, taken in the middle of the day in order to reinvigorate and refresh you for the next part of the day.”
If you not have time for a full-out siesta but even naps as short as 20 minutes can make a big difference in your energy level, ability to concentrate, and general outlook. Scientists have long researched the positive effects of napping, and now there is growing evidence to suggest that power napping can increase productivity levels and even uplift your spirit.
A powerful way to combat a daily fatigue is by learning how to effectively power nap during the day to recharge and go into round two with full energy.
If you want to take a nap at work, I suggest trying a few of the following tips:
- Announce your nap to yourself and your colleagues. Just closing your eyes for a few guilty
moments will not cut it - you have to give yourself permission to nap to get the most out of it.
- Get comfortable. Most sleeping difficulties are psychosomatic, not physical, so if you are having trouble falling asleep, consider reevaluating the environment you’re sleeping in. An environment conducive to napping is quiet, 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 possibly a pillow and blanket, if that makes you more comfortable. Other tools of the trade to consider – eye shades, 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 dayMake sure you’re not worried about waking upSome people wake up naturally, but if you are worried, make sure you have an alarm. It is difficult to enjoy your 40 winks if you keep getting up to check the time after 15, 20 and 30 winks
- Eat rightAvoid consuming caffeine, fat, carbohydrates or sugar in the hours before 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 before you plan 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 popular options
- Don’t feel guilty. Napping is great for your health and productivity. But even though most of us know this, we often still feel
as though we are wasting time. This feeling of guilt only impedes successful power napping. Instead, make an effort to “recognize that you’re not being lazy; 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. Plan the length of your nap and set an alarm for your desired awakening 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 program to your computer. If you struggle with waking up after even short naps, you might consider taking a “caffeine nap.” Being late is a sure way to put an end to your power naps.
So, remember: The truth is that a short 20-minute power nap helps to revitalize the mind and keep you performing at the highest peak performance levels possible throughout the day and naturally, without any drugs or chemicals.
documentary source: www.egodevelopment.com
