The Power of Power Napping
Power napping helps us overcome the midday slump and makes us more creative, alert and productive for the rest of the day. But why does power napping make us more efficient, how do we get the most out of this short rest, and what are the key points worth noting? Read on.
Why power napping boosts your performance
We all know what it’s like: the midday slump sets in from about 12 until 2pm, and we feel tired and unfocused. This is our natural biorhythm, which shifts down a gear during this time. We can make good use of this low with a quick power nap to calm down and recharge our batteries.
What does power napping do to us?
The power nap is a short sleep during the day, the positive effect of which has been clearly proven: if we sleep for a few minutes in the afternoon, we are more efficient and productive for up to three hours afterwards. Additionally, the power nap reduces stress, lifts our mood and strengthens our immune system.
Research on exactly how a short sleep affects our body is ongoing. However, it is said that the growth hormone, somatropin, stimulates regeneration processes in the cells during sleep. As a result, it supports brain function and memory, while also promoting wound healing.
How to get the most out of a nap
To benefit from the full effects of power napping, it’s crucial that you don’t nap for too long. The ideal time is between 15 and 20 minutes. When we sleep longer, we fall into the deep-sleep phase – after which it is more difficult to get up, and we tend to feel sluggish and listless.
In addition to the duration, the time of the power nap is also important: it should happen between 1pm and 3pm. Just listen to your body at this time. If you feel tired or unfocused, then take a short break.
Interestingly, you can increase the power of a nap by drinking a cup of green tea just before you lie down. As well as being full of antioxidants, green tea also contains caffeine, which has an invigorating effect after about 20 minutes. So, when timed correctly, you will wake up from your snooze feeling fresher and even more well rested.
Find your sleep routine
To support your power nap, a proper rest at night is essential. But there are so many variables, mentally and physically, that contribute to getting the most out of it – or not. Learn how to optimize your nightly slumber with our Potential of Sleep digital course. The rules of sleep hygiene, stimulus fasting and understanding the stages of sleep are just some of the wide range of topics covered.