Did you know that some of the world’s biggest companies like Google and Apple encourage their employees to take short naps in between work to help boost productivity? So much so that they even have sleep pods for them.
Power naps offer a myriad of health benefits like relieving stress, increasing alertness, it allows your brain to recover, allows the body to get rid of toxins in return boost your overall productivity.
A1995 study by NASA found that a 26-minute nap was the “sweet spot” for a nap, improving alertness by 54 percent and performance by 34 percent.
Power naps are an opportunity to shut your eyes, breathe slowly and recharge.
Who should nap?
Why should nursery going kids be the only ones who have nap time?
Its important to know that not everyone needs to nap, especially people who suffer from insomnia. If you have insomnia, daytime naps program your body and brain to think that you don’t need much sleep at night which can potentially worsen your condition. Make sure your power napping routine isn’t affecting your night sleep negatively. If your brain gets foggy or you notice your productivity waning during the day, then a quick power nap can do wonders for you.
The ideal power nap —
The concept of a perfect power nap does exist. The secret ingredient is timing. A nap anywhere from 15 to 30 minutes will give you all the benefits of a nap without leaving you groggy after waking up.
Sleep happens in cycles, each lasting about 90 minutes.
- The first part of the sleep cycle is lighter sleep called non-rapid eye movement (NREM) sleep which lasts for about 30 minutes.
- Next is deep REM sleep which is crucial for your overall health and well-being but you want to avoid this part of the sleep cycle when napping. Waking up during deep REM means you will most likely experience sleep inertia, where you’re left feeling groggy and disoriented.
That’s why waking up during the lighter stage of the sleep cycle is key to feeling refreshed after a nap.
A few rules to keep in mind while power napping —
RULE 1- How long should a power nap be? Time it well.
The key to a successful power nap is its length. A power nap of 15 to 30 minutes is the perfect amount. If your nap is too long you will feel tired and groggy once you wake up. Power naps should be quick and refreshing.
Between 1pm and 3pm your body temperature drops and there’s a rise in levels of the sleep hormone melatonin. This combination makes you sleepy, which is why this is a good time to nap. You usually don’t want to nap after 3 or 4 p.m. because it might negatively impact how well you sleep that night. If you’re a night owl, a quick nap at 5 or 6 p.m. can help you power through the early evening.
Power napping an hour or two before something important can help you stay alert and boost your cognition.
RULE 2- Create the perfect nap zone.
A dark and quiet spot is ideal for a quick shut eye session. Make sure the room isn’t too hot or too cool. If you can’t control the light in the area consider wearing an eye mask for your power nap. Choose a place where the distractions will be minimal. A place where there’s a low risk of being disturbed is key to a good power nap.
RULE 3- Put your alarm away from the bed
To make sure your power nap doesn’t turn into a “Kumbhkaran” marathon session, set an alarm. Be sure to keep your alarm far away from your sleep spot (where you have to physically get up to turn it off) to avoid the temptation of hitting the snooze button.
RULE 4- The battle between coffee and a power nap
While there are plenty of energising stimulants out there to pump you up with caffeine, nothing can beat sleep. Coffee and other caffeinated stimulants have a short boosting factor, unlike a power nap. But I’m going to let you in on a little secret. A cup of coffee before a power nap can maximise your alertness and productivity post nap. I know! I know! The idea of sipping a coffee before you go to sleep does sound counterintuitive, but since caffeine takes approximately 30 minutes to kick in, having a cup right before you nap will allow you to wake up with an added burst of alertness. Give it a try the next time you’re power napping.
RULE 5- If you’re a shift worker, Power naps should be your best friend
If you’re a doctor, nurse or in a profession that has working hours outside of the average 9 a.m. to 5 p.m., chances are you have a weird sleep cycle. It’s time to take advantage of your down time and power nap. This will help you survive those long and untimely work hours.
RULE 6- Give yourself a few minutes to recover after your nap.
Try a bit of light stretching and walking around to stretch your limbs and muscles. Going out in the sunlight after your nap can help you wake up and get on with the rest of your day, a spray of cold water will refresh your eyes and getting back to work in a jiffy will reset your concentration.
More power to you! Happy napping!
