Naps are known to boost our energy and cause us to feel better when awake than before. But it is not every time that one ends up feeling energetic after they take a nap. Some people feel drowsier and more tired after they catch a wink. Let’s be real. Who doesn’t like sleeping? Almost all of us do like to steal a nap or two that leaves us feeling refreshed and energized for the rest of the day. Having said that, too much sleep is also not beneficial as far as your health is concerned.
What are power naps? And how can you take them?
Spending a few minutes sleeping each day is scientifically proven to enhance your productivity and better your attention for the rest of the day. This nap is termed as ‘power nap.’ It is no news that power naps are meant to improve your condition each day. They are like small doses of energy that you need to give yourself 1-2 times a day to keep going. There is nothing wrong or bad about napping as and when your body feels the need to.
Read on to know more about how you can benefit your body by power napping in a certain way at certain times each day to have your productivity reach its peak:
Cut down on your caffeine intake:
Coffee may cause you to lose sleep and also successfully keeps you awake. Though the caffeine doesn’t allow you to nap, it also doesn’t do any good to enhance your productivity level. Just being awake and wide-eyed is not synonymous with being alert and attentive at work. Here, you lose on two most important things: your sleep and productivity. Cut down on your coffee intake especially prior to an hour or two when you decide to take a nap. By doing so, coffee will not get in your way and you will end up falling asleep quite easily. Of course, you can help yourself to a cup of coffee as soon as you wake up.
Keep it short and sweet:
10-20 minutes in the ideal napping time has the ‘power’ to leave you feeling fresh and energetic. Once you cross 30 minutes of sleeping time, there is a high chance that you will wake up feeling more sleepy and groggy than refreshed. Also, it is because it needs only a few minutes, it is termed ‘power nap.’ So, keep it that way. Let your naps not affect your night sleep, which they will if you overdo it. While on the topic, complete your night sleep very well and correctly so that you don’t feel the need to nap for more than 20 minutes each day.
Steal a minute or two during mid-afternoon:
The best time for taking a nap is 6-7 hours after you’ve woken up. Now is when your body and mind start becoming vary due to all the work hours you put in on a daily basis. Your concentration dwindles and attentively is hampered. Steal a wink now. It is in between 1-3pm that most people tend to give in to their sleep, and end up taking a power nap. A nap at this time is the most beneficial and will raise your mental capacities to the maximum. You can even nap latter if that is how your schedule permits. It is better and preferable if you have had your lunch before you sleep, since it is easier to fall asleep on a full stomach.
The best way to nap is to ensure that you are in a place for it. This does not mean, in any way, that you expect a feather bed with a quilt at your disposal, but make sure that you are comfortably rested. Even if you are just resting your head on the table or headrest, you can very well take a nap, provided you are comfortable. Next, you need to be properly clothed for the nap. Wearing dark and heavy suits won’t let you rest at your best. Yes, there is nothing you can do if that is the attire expected at your workplace, but when at home wear something light and breezy before you settle down for a nap. Keep away from loud noises or disturbing sound and allow your mind to relax while you nap.
Power naps at work:
Let’s face it. Not all workplaces are liberal enough to allow their employees to nap during work hours. What you can do here is set aside a few minutes from your lunch break for the big deal. As soon as you have had your lunch, you can allow yourself some sleep time so that your attention does not go haywire during lunch. Alternatively, and only if you’re willing to, you can even find loopholes in your system and destroy them to catch a few minutes of a power nap each day. After all, 10-15 minutes is not much to ask where your mental health is concerned.
Summing it up:
Make sure that your nap time is consistent each day. It is one thing to take a nap, and entirely another to make the best out of one. One needs to rest their eyes after long hours in front of digital screens, which is why our body tends to start giving every couple of hours throughout the day. Make the most of this napping time and don’t resist sleep when it comes.
A few minutes of a power nap has the ability to keep your mind alert for as long as 4 hours after. All you have to take is care of is to not go overboard with your sleeping time right in the middle of the day. Keep it consistent, both your nap time and your napping time. Fall asleep under the same situations in the same place every day. Keep this pattern undisturbed as far as it is under control. Let your body get accustomed to the rhythm and you will never have trouble falling asleep or napping ever gain.