The Art Of Power Nap And Its Advantage

Naps are a time-honored part of many thriving cultures such as spaniards take siestas; Germans enjoy ein Schläfchen; Japanese professionals like to power snooze. According to some estimates between 40 and 60 percent of the world’s adult population naps. And maybe you should, too.

1. Nap Improves Your Health And Performance:

Naps have the benefit of restoring your freshness and energy in the same way as a full night’s sleep does. research has proven that napping also improves learning ability significantly.

After a nap, you can expect to perform better on tasks requiring creative insight, complex motor or perceptual skills, and muscular precision so that you improve at everything from playing the piano to typing and proofreading.

The extra sleep also reduces your risk of developing several serious illnesses. People who sleep less than seven hours a night show higher-than-normal levels of the stress hormone cortisol and of insulin. High levels of these hormones have been associated with diabetes and heart disease. More sleep even in the form of naps, helps keep these stress hormones in check.

2. Best Time For A Nap:

The optimal time to nap is between 1 and 2:30 in the afternoon, the same stretch when cravings for a candy bar or a latte often kick in.

This period is known as the post-lunch dip but it happens whether or not you’ve eaten.

Napping earlier or later in the day is fine, too. Just try to schedule your nap so that you wake up at least three hours before your normal bedtime, so you don’t disrupt your nighttime routine.

The ideal nap length is 20 to 30 minutes. In that amount of time, you experience sleep stages 1 (sleep onset) and 2 (light sleep). During these lighter phases, you drift in and out of sleep, muscle activity slows but doesn’t stop, and brain waves are just starting to decelerate. You can awaken fairly quickly from stage 1 or 2 sleep.

If you let yourself nap longer than 30 minutes, you’re likely to fall into slow-wave sleep—stages 3 and 4—and throw off your normal nighttime sleep schedule.

3. How To Nap:

Just as you can learn to meditate or use deep-breathing techniques for relaxation, you can train yourself to nap. Napping is just like any other skill—the more you practice, the better you get.

If you’re feeling wired or can’t stop your mind from racing, practice relaxation techniques. Try visualizing a peaceful place—your favorite beach, say, or a hammock—and concentrate on that place until you feel your mind wind down.

Or focus on relaxing your muscles. Working your way from your toes to the top of your head, focus on making sure each body part is perfectly at ease.

If you think you don’t have enough time, consider that a nap as short as 10 minutes can significantly improve alertness.