The power-nap is a short sleep which terminates before the occurrence of deep sleep or slow-wave sleep intended to quickly revitalize the subject. (wikipedia)
“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.” Power naps are not similar to normal sleep, so you will not be groggy after taking one. While you might have “dreams”, power naps are more similar to meditation, where thoughts are allowed to move from the sub-conscious mind to the conscious mind and back again without you concentrating on them. Research says that taking a nap of 30 minutes a day is better than sleeping 30 minutes later in the morning.
10 Healthy benefits of the power nap:
1. boost in productivity and energy at work
2. increased motivation
3. improved ability to concentrate,
4. better mood
5. improved hand-eye coordination
6. improve emotional state
7. increased learning
8. maintain peak brain activity during the course of the day
9. protect yourself from sleepiness
10. decrease and eliminate stress
How to Power Nap Effectively:
- Don`t be shame – be proud of your nap, announcing your intentions in advance to workmates or family members. Napping is great for your health and productivity.
- Choose a time of the day when you are most likely to crash, such as the mid-morning or in the middle of the afternoon. Plan to nap between 10 and 30 minutes in your quiet spot during those times. The time limits may vary depending on how much sleep your body will need to renew its energy.
- Choose a quiet, location to power nap. One thing you want to make sure is that you have a silence place that you can power nap without being interrupted or distracted by environmental factors, such as cars or ground maintenance workers. If you choose to power nap in your office, then make sure that you post a sign that lets people know that you are power napping and not to disturb you.
- 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
- Eat right – Avoid caffeine and sugar. If you choose to practice power napping, then you want to make sure you avoid eating too much caffeinated or sugary products before you power nap, as these can obviously obstruct with your ability to sleep.
- Turn off the phone. If you are power napping in your office, so have certain you have your principal telephone turned away or switched to quiet style. The same holds true with your cell phone if you are power napping away from work.
- Add darkness to your room if you wish, such as turning off the lights. If you are in your car, wear sunglasses. Darkness is known for helping you fall asleep faster. Use a blanket to stay warm if necessary, since your body temperature drops during sleep.
- Find some music to listen to if that helps you fall asleep. Light sounds such as classical, jazz or new age may help to relax your mind so that you can go to sleep. The music is most helpful if you have had a stressful day.
- Wake up on time – Plan the length of your nap and set an alarm for your desired awakening time. Set your alarm (clock or phone) for 15 minutes’ time, or get someone reliable (who is not after your job) to wake you.
- Some famous self-proclaimed nappers include Albert Einstein, Leonardo Da Vinci , Thomas Edison, Winston Churchill, Johannes Brahms, John D. Rockefeller, Eleanor Roosevelt, Gene Autry, Nikola Tesla, Bill Clinton, John F. Kennedy, Napoleon Bonaparte, Salvador Dali and Sylvester Stallone.
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.
Napping can be good for the old as well as the young.
Happy napping!
