Power Nap

Of course, a Power Nap will boost your memory, cognitive skills, creativity, and energy.

Power Nap

In the United States, we are known to be more sleep deprived. However, a nap doesn’t make up for poor sleep habits.  Also, a short nap can help improve your mood. By resting for a short amount of time you can become more alert and perform better. Tips for a short terms nap are:

1.  20-30 minutes are recommended for short-term alertness.
2. Try to eliminate the amount of noise by closing doors or windows.
3. Close shades, curtains or blinds to keep light from extending in.
4. Keep the room temperature comfortable.
5. Try to take a nap in the earlier part of the day.
6. Wear an eye mask.

So, the benefits of taking a power nap are:

1. It can restore alertness and performance.
2. Reduces mistakes and accidents.
3. Naps can be a luxury.
4. It provides a way to get relaxation and rejuvenation.
5. Reduces fatigue.

Nap Time

The ideal length of time for a power nap varies from person to person. A good time recommended is between 10 and 20 minutes. However, if you sleep longer, sometimes a deeper stage of sleep can begin leading you to feel disoriented. Moreover, times associated with naps for maximum productivity are:

1. 10-20 minutes are easy to wake up from and provide an energy boost.
2. 30 minutes can cause grogginess.
3. one hour – short-term memory improves but some grogginess.
4. one hour and 30 minutes are known to cause rapid eye movement, dreams and creativity are known to improve.

In general, power naps don’t affect night-time sleep quality for most people. Of course, I’m a big fan of getting in a power nap after a stressful day or when I feel I need a little downtime. Usually, I  find when I wake up I’m ready to go and re-energized to begin a project. Short naps generally don’t affect nighttime sleep quality for most people

Health Benefits

If your work schedule deviates from the normal 9 to 5 days, it is effective to take naps.  By taking naps during the day you’re able to function better at an off-shift job.

Many researchers have found that napping regularly may reduce stress and decrease your risk of heart disease.  To get the most out of your naps some suggestions are:

1. Be consistent.
2. Keep a regular nap schedule.
3. Primetime napping is usually between 1:00 p.m. and 3:00 p.m.

In conclusion, a power nap is always a good idea. Of course, with power comes more alertness and more creativity.

Do you take naps?  If so, how long?

Happy Power Nap!