Do you remember how old you were when you started fighting naps and the mere idea of them? If not, you just might need a nap to boost your memory. There’s a good reason that power naps are called power naps. They provide your body with the chance to regain the mental alertness required for learning, memory, and quality performance.
Power naps are ideally taken during the day between 1:00pm and 4:00pm. Earlier or later naps can be disruptive to your regular sleep routine. Power naps last from as few as 10 minutes to no longer than 30 minutes. Napping for longer periods of time can cause the feeling of being groggy or drowsy upon waking, or sleep inertia.
Planned power naps are taken as precautionary measures to allow for rest before you get sleepy. Late night activities that keep you up past your regular bedtime are more tolerable when you have had a planned power nap. Emergency power naps are taken when you are so sleepy that you are unable to continue what you are doing at the moment. They are especially helpful for tired drivers or heavy machinery operators. Habitual power naps are taken at the same time every day by people who have become used to getting the afternoon physical and mental boost provided by a short snooze.
Power naps are short and sweet, yet their benefits can last for hours. In addition to helping to reduce sleep deficits, they contribute to better creative problem solving, alertness, reaction times, logical reasoning, and symbol recognition. They improve one’s memory and ability to learn. Physical benefits might include increased energy, reduced stress, improved moods, and a lower risk of heart disease. Because power naps help to reduce mistakes, some employers have actually incorporated them into the day’s regular work schedule by providing the necessary time, space, and sleep accessories for quality power napping.
So the next time you consider a dose of caffeine to help you combat drowsiness and get your body up and running again, grab a pillow instead. Then set your alarm for your target nap length. If you don’t have a dark space in which to nap, use an eye mask. Play quiet music if you like but otherwise, turn off all technology. A light blanket will make you comfortable as sleep lowers your body temperature. Then close your eyes and doze. Sweet dreams!
