In this fast-moving society people often go without enough sleep. It seems that there just is not enough time in the day for the recommended 8-hour sleep. One way to combat the fatigue and sluggishness that result from this deficit is to take a power nap. Power naps are also incredibly beneficial for those who do get the recommended 8 hours of sleep, since the naps can provide the energy needed to be as productive in the latter part of the day as in the beginning.
Power naps can be as short as 20 minutes or as long as 30 minutes, and the benefits differ depending on the length of the nap. The 20 minute power nap which can easily fit into a work break or lunch hour, increases alertness and motor skills. A longer nap of just 30 minutes helps to get creativity flowing and improves memory capabilities. The key to power napping is to keep it between 20 and 30 minutes to avoid falling into a deep stage sleep and waking up groggy.
Tips for a refreshing nap:
1) Keep it short:Set your alarm for 30 minutes or less, otherwise you may wake up groggy.
2) Pull the shades if possible: Nap in a dark room or wear an eye mask.
3) Blocking out light helps you to fall asleep faster.
4) On a cool day cover yourself with a light blanket to maintain your body heat. It will also help you to fall asleep faster and rest more peacefully.
According to research, taking a 30 minute power nap is more beneficial than sleeping in an extra 30 minutes in the morning. Taking a power nap refreshes and resets the system, boosting energy levels, allowing you to be more productive during the day.