Power Nap Guide: Everything You Need to Know
People used to think that napped people were lazy, but it’s not the case!
Naps are more important than they used to be in this day and age of 70-hour work weeks and unrealistic deadlines.
When it comes to maximizing your performance, it is perhaps more important today than it was in the past. Several big businesses have created sleep areas with comfortable bed and clean sheets for their staff. The "siesta" is still regularly used in several nations. So, if you want to enhance your awareness and productivity, a nap can be the solution and you must have a power nap guide.
Top 5 Nap Styles
Naps can be taken at any time and place but falling asleep during the day isn't easy for anyone!
Below are some of the nap experts' recommendations for aspiring professional nappers. To maximize your day, select one of the five nap options presented.
- The Power Nap
(10–15 minutes) is the best for a lunchtime boost and is ideal for returning to work.
- The NASA Nap
(26 minutes) has been scientifically shown to enhance performance when working through the night at your workstation.
- The Bad Nap
(30 minutes) This nap results in "sleep inertia" Please avoid.
- The Slow-Wave Sleep
(Which lasts for an hour) it improves memory. When taken before a significant test or exam, it works best.
- A 90-Minute Full-Cycle Nap
It improves creativity and memory. Suffering from a mental block problem? It is the answer!
Great Benefits of Naps
- Taking naps makes you more alert.
According to NASA research, pilots who took a 40-minute power nap are noticeably more attentive than those who spent the whole day up. Of course, they did so while their co-pilot was in charge. Therefore, if you quickly sleep during your workday, you will feel more awake and motivated in the afternoon.
- Sleep Is More Powerful Than Coffee
The amount of energy may be obtained through a 20-minute power sleep from 500 milligrams of coffee. Therefore, five cups of instant coffee are similar to a brief cat nap. However, sleeping does not have the same drawbacks as coffee, such as discolored teeth, nervous hyperactivity, and a palpitating pulse.
So wouldn't it be wiser to adopt the way that has the fewest hazards if you were to decide how to keep yourself energized all day?
- Taking a Nap May Sharpen Your Senses and Boost Your Productivity
According to studies, a nice afternoon nap may sharpen your senses nearly as much as a whole night's sleep; colors are more vivid, aromas and tastes are more powerful, and practically everything appears to be much better after a short nap.
- Naps Boost Memory and Creativity
A nap may help you sort through all the confusion in your head and help you understand things more clearly. Naps may also help you free up a lot of crucial mental space so that you can recall everything necessary.
- Napping Can Lower Stress and Enhance General Health
The hormone cortisol is produced by your brain when you deprive your body of sleep.
The cortisol plays a vital role in the "fight or flight" response that happens naturally in the body. This response refers to the body's ability to defend itself or run away from a threat. Still, too much of it may negatively affect health, lowering testosterone levels, weakening the immune system, and significantly impairing memory and learning abilities.
What if I Don't Have the Time To Take a Quick Nap?
Unfortunately, many people just cannot spare time for a quick nap. You probably need it more than anybody if you're one of those people who are short on time.
Try just shutting your eyes for five minutes if you cannot give a time or a suitable location for sleep. Your pulse rate will slow down, and your mind will somewhat clear out while you sleep. Spending five minutes in meditation is another excellent method to unwind.
Your brain waves will begin to cycle into the slower patterns you experience when sleeping. Therefore, if all you can do is take a little break, shut your eyes and meditate.