When I was a kid, I hated taking naps.
The three minutes it took me to fall asleep were just so boring. And I was convinced the grown-ups only made me nap to be mean. Why else would they force me to miss all the cool stuff that was surely happening while I was asleep?
But it turns out those grown-ups were on to something. Naps are good for you, no matter your age.
What? You’re too busy to lie down in the middle of the day and sleep for two or three hours?
Well, do you think you can find ten to thirty free minutes in your afternoons?
Good, because that’s all you need for a power nap.
The Benefits of Napping
When you get hit by an afternoon slump, your go-to solution might be to drink a strong cup of coffee. And that can give you a quick energy boost.
But the boost is usually temporary. More often than not you’ll crash, and end up feeling even more tired than you did before your caffeine fix.
On the other hand, studies show that a short nap can give you the same boost as that strong cup of coffee, but without the inevitable crash. So, if you’re feeling tired and run-down, sleeping for just ten to thirty minutes is a better way to recharge your batteries.
But power naps aren’t just good for overcoming the afternoon slump. Research shows that taking a nap in the middle of the day can also:
- Improve your memory.
- Reduce feelings of stress.
- Give your creativity a boost.
- Restore your willpower.
- Improve your ability to focus and concentrate.
Some people equate taking naps with being lazy. But people who take naps seem to get more done than those who don’t. So being “lazy” for half an hour a day will actually make you more productive overall.
How to Power Nap
Okay, you don’t really need instructions on how to take a nap. You just lie down and sleep for ten to thirty minutes.
But here are five tips that will help you get the most from your power naps.
1. Set an alarm for thirty minutes.
Don’t count on yourself to magically wake up thirty minutes into a nap. No, set an alarm clock (or an alarm app on your cell phone) to wake you up.
Thirty minutes is a good, all-around time limit to settle on. Even if it takes you twenty minutes to fall asleep, you’ll still get a ten minute power nap. And if you’re able to fall asleep in five minutes, you’ll get a full 25 minutes of sleep, which is even better
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2. Practice power napping.
No, seriously.
If you’re not used to taking naps in the middle of the day, you might have trouble falling asleep at first. And after a two or three days with no success, you might be tempted to give up on the idea of taking naps altogether.
But don’t. Keep lying down at the same time every day. Eventually, you’re body will catch on and realize that, when you lie down at 1:30 every afternoon, you want to go to sleep. And, over time, you’ll find yourself falling asleep faster and faster.
3. Do your napping in a dark room.
If it takes you fifteen minutes to fall asleep for your power nap, there might be too much light in the room you’re trying to nap in.
Your body associates lying down in a dark room with going to bed at night. So, if you lie down for a nap in a dark room, your body will think, “Oh, it must be time to sleep now,” and you’ll fall asleep faster.
If you can’t find a dark room to nap in, wear a sleep mask. Being unable to see the light will usually trick your body into thinking you’re in a dark room.
4. Choose a time that works for you.
They say the best time to take a power nap is between 1 pm and 3 pm in the afternoon. But, really, you should power nap at whatever time works best for you.
If you usually feel a little drowsy right after lunch, take your power nap right after lunch.
If you feel wiped after work, take your power nap after work. And don't worry that napping so late in the day will make it harder to get to sleep at night. Just make sure you wake from your nap at least three hours before going back to bed.
Taking a power nap at any time is better than not to taking a nap at all.
5. Get up when the alarm goes off.
Longer naps can be more beneficial than quick power naps. And there will be days when you want to hit the snooze button on your alarm clock and nap for five or ten more minutes.
But if you nap for more than half an hour, you could suffer from “sleep inertia,” and wake up feeling groggier than you did before you went to sleep.
Long naps are great on days when you don’t have much to do. But if you’re napping on a day when you still have plenty on your to do list, stick to 30 minutes or less.
Taking a power nap every day will make you more focused, relaxed and productive. They are a healthy alternative to coffee, energy drinks, and caffeinated sodas. And they’re the perfect antidote to the afternoon slump.
