The Power Nap: Tips and Benefits
Name your top 5 guilty pleasures (we’re lumping every delicious, fat- or carb-loaded goody into one naughty pleasure). Isn’t napping one of them? Honestly, there’s nothing like a solid 20-30 minute crash in the middle of the day when you’re feeling tired or foggy. Add the bonus of numerous studies confirming the healthful benefits of the power nap, and let that guilt morph into a fully validated, blissful snooze.
I’ve read long lists of the benefits of napping, but they pretty much boil down to the following three:
1. Clearer thinking and acuity: A foggy brain struggling to focus and make decisions is an impaired brain. A NASA study showed that a 30-minute nap improved cognitive abilities by roughly 40 percent. Other studies suggest that with a 20-minute nap, the brain can become fully loaded again, neurons fire more effectively and we reap the benefits of being more alert, able to think clearer, enhancing our memories, our ability to problem solve, come up with creative ideas, work efficiently and learn new information.
2. Increased energy and stamina: Harking back to the tale of the tortoise and the hare, it’s not always the one who runs the hardest that wins. Studies show that short naps revive physical energy and increase stamina and endurance, ultimately affecting performance.
3. Protection against heart attack: A 2007 study by the Archives of Internal Medicine concluded that in cultures where afternoon napping is common (i.e., 30-minute siestas at least three times a week), there was a 37 percent lower risk of heart-related death. For individuals who napped only occasionally, the risk was lowered by 12 percent. Both the stress-reducing and restorative effects of napping boost cardiovascular health.
To maximize the effectiveness of your nap, try the following:
1. Early afternoon is the recommended time for a power nap. Napping too late in the day can interfere with night time sleeping, which serves to defeat the purpose of giving your body what it needs to function optimally.
2. Keep it brief. Napping beyond 40 minutes can result in a prolonged groggy feeling and undermine the reviving effects a 20-30 minute nap provides. See what works for you. For some people, anything beyond 10 minutes leaves them in too much of a haze.
3. A quiet setting with low light is optimum for a solid nap. Some businesses (think Google) even have EnergyPods, cocoon-like chairs with headphone jacks, where employees can crash and get revived mid-workday. While most businesses don’t offer this luxury, finding a space and a way to decompress for a few is a worthwhile endeavor. Perhaps you will be the one to get a quiet/meditation-type space created in your office.
4. As counterintuitive as this may seem, having a cup of coffee just prior to napping can help bolster alertness. It takes about 20 minutes for the caffeine effect to kick in, so it shouldn’t interfere with your sleep.