The Art Of Power Napping
Studies have shown that a 20-25 minute nap is more powerful than a cup of coffee. It boosts your energy and in most of the case you will feel that you can conquer the entire world. The truth is that a power nap can increase your productivity and your memory and it can provide you all the energy that you may need to fulfill all your tasks during the day. Try to have short naps each time you can – you will soon see the positive benefits.
If you are wondering when is the best time to take a nap, well, again researchers pointed out that the best time to have a nap is somewhere between 1 pm and 3 pm; in case you want to take a nap later, this may not be in order with your sleeping schedule because you will probably stay awake at night.
Nap times and effects
As we previously shown, you should better take a nap between 1 pm and 3 pm, but the actual duration on how much would you want to sleep it’s up to you. Based on the duration of the nap, there are certain advantages and benefits:
- 20-minute nap – this kind of nap is good to increase alertness;
- 30 to 60-minute nap –is good when you need to make difficult decisions and also if you want to give a boost to your memory;
- 60 to 90-minute nap – helps in making new connections in the brain and with solving creative problems.
If you just want a quick and efficient boost of energy, try not to nap more than 40 minutes, because in some cases you will feel worse than you were before taking a nap.
Useful tips for napping
Some people have a hard time taking naps, but following these nap tips can make it easier to catch a quick snooze when you need it.
- Be consistent – Keep a regular nap schedule to train your body to be ready to nap around the same times every day.
- Make it quick – Set the alarm on your phone for 30 minutes or less so you don’t risk over sleeping and waking up groggy instead of rejuvenated.
- Use music – Create a relaxation playlist to help your mind know it’s time to rest.
- Go dark – Blocking out the light helps you fall asleep faster and stay asleep. Nap in a dark room or wear an eye mask.
- Stay warm – Your body temperature drops while you snooze so be sure to keep blankets nearby to stay cozy.
To drink coffee or to take a nap?
A very difficult question to ponder when you have the whole day in front of you and you really need energy – should you trust coffee to do the job? The experts say taking a short nap is more beneficial than coffee. Caffeine can decrease your brains memory performance, gets you more wired than energized and you risk making more mistakes.
If you do feel the need for that extra caffeine boost, take a shot of espresso (or drink a cool cup of coffee) before you lay down for your 20 minute power nap. Coffee takes approx. 20 minutes to travel through your system and can provide a little kick when you’re waking from your nap. Coffee can affect your quality of sleep at night so consider shutting off the coffee stream before 2 pm. Lasting energy comes from the combination of quality sleep and regular napping.
If you take regular naps you would probably notice that your sleep quality will increase exponentially and you will feel more productive and energized.