Power Napping is a healthy habit
pow·er nap (Oxford Dictionary) noun •a short sleep taken during the working day in order to restore one's mental alertness.
or
power nap (Urban Dictionary) •the act of getting what is essentially getting a nights sleep in a fraction of the time.
Napping can be a great way to refresh your mind and body, increase productivity, and enhance your creativity. It puts the body in a relaxed state, counteracting the effects of daily stress.
In fact, many employers have recognized the benefits of power naps on work performance. A little snooze is likely the easiest to take at work, since it fits into a lunch break. And since you never fall into a deep stage of sleep, you won't wake up feeling groggy.
This “power nap” can even boost your on-the-job performance by as much as 34%. Several companies offer opportunities to nap at work, including in dedicated spaces with nap pods!
Experts say we should all get 7-9 hours of sleep a night, but that’s sometimes difficult. Life gets in the way. When we get less sleep than we need, we build up a sleep deficit so daytime naps can help us recover from that sleep deprivation. They can reset our systems, replenish our energy levels, and improve our performance.
So, how long should a power nap be? Quick answer: 10-30 minutes. A power nap of 10 to 30 minutes lets sleepers enjoy the benefits of the light sleep stage without running the risk of waking up in the middle of deep sleep or REM sleep, which can leave sleepers feeling groggy, crabby, or disoriented.
And, the best time for this nap would depend on your schedule. Ideally, aim for the middle of your work day, a few hours after you’ve eaten. If you work a normal shift, that might be around 1 to 3 p.m. You want to find the sweet spot between when your blood sugar levels start to drop after processing food and before you get too crabby to attempt a nap.
Here are the top 6 Power Nap tips:
choose the best time for a nap
avoid napping before bed
commit to a 30-minute maximum
set an alarm
opt for darkness
find a quiet place
Napping isn't just for babies, an afternoon nap is great for adults, too. There's no need to feel lazy for indulging in daytime sleep.
Getting enough sleep, whether at night or during the day, helps us be more present in our lives.
Nicola Robertson
Registered Physiotherapist