Most working individuals would agree that they spend a considerable part of their afternoon pinching themselves to stay awake, or are impassively staring at their computer screens. Most of them keep gulping cups of tea and coffee just to remain focused.
What can you do if you are feeling drowsy in the middle of the day?
The answer is simple, take a nap. Studies suggest that even after you get a good night’s sleep, your body needs rest in the middle of the day, as our bodies naturally become more tired in the afternoon, i.e. about 8 hours after we wake up
The beauty of the power nap is they do not have to be for a longer duration. Power nap can be done during your lunch hour or your tea break. It is generally 20 -30 minutes nap taken in the middle of the day. Power naps acts as a great energy booster in the middle of the day and can leave you feeling energized.
How to power nap?
You can have your power nap in calm, quiet and a relaxing atmosphere. You can consider playing some soothing music in the background as music can relax your mind. It is important to nap in a place with appropriate lighting. Try to darken your nap zone or wear dark eye shades as darkness stimulates melatonin, the sleep inducing hormone. Once you are relaxed and ready to nap set your alarm for the desired duration to avoid over sleeping.
Let’s understand the benefits of power napping:
Having a quick power nap helps to reduce stress and makes you feel refreshed and focused. Studies suggest that stress hormone levels were lower in those who took stress reducing actions such as napping.
Studies suggest that people who take a power nap each day are at a less risk of heart disease by at least 37 %. Further studies suggest that countries where siestas are common have a much lower level of heart disease and heart related deaths.
- Motivates you to exercise
Lack of sleep makes you feeling tired and discourages you to perform regular exercises. A short power nap can keep you energized and motivates you to perform regular exercise.
Rest and relaxation can make you a more creative person. Power naps are very useful when you are working on a project that requires creativity. Experts agree that taking a nap refreshes the mind and could lead to better ideas later.
- Enhances cognitive function
Power nap increases cognitive functioning. According to the researchers at NASA, a 30 minute powernap increased cognitive faculties by almost 40 per cent. Studies revealed that those who continued working without rest, their capacity to work and memorize decreased in comparison to those who took a short nap
Power napping improves the function of the nerves and the brain. It improves your productivity and alertness and helps in strengthening your memory.
Points to remember:
- Try a nap in the morning or just after lunch. Having a delayed power nap i.e. after 5- 6 pm can degrade your night’s sleep.
- Do not go over 30 minutes or you may enter deep sleep that can make you feel tired.
- Recognize that you are not being lazy.
- Do not use powernap as a way to make up for the sleep deficit.
- If you work in an anti-nap environment, do not simply put your head on the desk and doze off. Most employers do not mind if you nap during your lunch break.
A powernap can be energizing and at times more relaxing than a full night’s slumber. Adding this activity to your daily schedule can boost your afternoon productivity. So go ahead and take a snooze zzzzzzzz.
