What is a power nap?

A power nap, as the name suggests, is a brief span of sleep designed to provide an energy boost. It's not intended to replace a full night's sleep but rather to be in addition to it, offering a quick recharge during the day. Shockingly, one in every three adults does not get the recommended amount of sleep. Therefore, incorporating a power nap into your daily routine could potentially help make up for lost sleep, offering a much-needed burst of energy and alertness.

Powernap time: how long should a power nap be?

Studies indicate that power naps lasting between 10 to 30 minutes can boost an individual, making them feel more alert and awake. Specifically, a nap of less than 20 minutes has been found to boost cognitive functioning immediately upon waking, with minimal to no feelings of grogginess. If you have the luxury of time, a longer power nap that aligns with the natural sleep cycle — approximately 90 minutes — can also be beneficial. Since sleep is lighter at the end of a sleep cycle, waking up after a 90-minute nap typically results in only a brief period of sleep inertia, which is that feeling of grogginess or disorientation that you may feel after waking up.

Benefits of a power nap

Napping provides a wealth of benefits for healthy adults, contributing significantly to both physical and mental health. Here's an expanded look at some of the key advantages.

Mood

Sleep indeed plays an important role in controlling your mood. It's an essential part of our body's restorative process, helping to balance emotions and maintain mental health. A quick nap can function as a powerful reset button for your emotional state, providing a much-needed break from any stress or tension you might be experiencing.

When you're feeling irritable or overwhelmed, a brief nap can help alleviate these negative emotions. It gives your mind a chance to pause, refresh, and start anew, reducing feelings of irritability and fostering a more positive outlook. This short period of rest can also boost your serotonin levels, a neurotransmitter that contributes to feelings of well-being and happiness.

Alertness

One of the most direct and noticeable benefits of a power nap is a substantial increase in alertness. This enhanced state of awareness is like rebooting your system.

This boost in alertness can significantly improve your cognitive functions, particularly your ability to concentrate. Whether you're working on a complex project, studying for an exam, or simply trying to stay focused during a long meeting, a power nap can help sharpen your focus and maintain your attention span. By clearing the fog of fatigue, it allows you to focus on your tasks with renewed energy.

Increased focus & reaction time

Beyond simply boosting energy levels and improving mood, napping can also greatly affect how you think. Research suggests that a brief nap can result in quicker reaction times, enhanced memory recall, and improved problem-solving abilities. This implies that a power nap could potentially make you not only feel better but also perform better in your daily activities, whether they involve complex decision-making, creative thinking, or simple routine tasks. In this way, napping becomes a tool for personal and professional development, contributing to overall performance and productivity.

How to have a power nap?

There are certain factors regarding your napping environment that you should consider maximising the effectiveness of your power nap.

Set an alarm

Before settling down for your power nap, ensure you set an alarm for the intended duration of your nap, ideally around 20 minutes. When the alarm rings, resist the temptation to hit the snooze button and continue sleeping, as this could lead you into a deeper sleep phase. To prevent oversleeping, consider setting a second alarm to ring a few minutes after the first one. Try to rise immediately when the alarm goes off. Engage in some light physical activity like stretching or walking around to help get rid of any lingering drowsiness post-nap.

Have a power nap earlier in the day

Sleep experts generally advise adults to schedule their naps eight or more hours before their intended bedtime. For most individuals, this means taking a nap before 3 p.m. Napping too close to bedtime can potentially lead to difficulties falling asleep at night.

For some individuals, feeling the need for a nap post-lunch might seem instinctive or even essential. This occurrence is often referred to as the 'post-lunch dip.' While consuming lunch may contribute to this afternoon drowsiness, the post-lunch dip is primarily associated with our circadian rhythm. The circadian rhythm is our body's internal clock that operates on a 24-hour cycle. Within this cycle, there are two periods where sleepiness peaks.

Create a good sleep environment

An optimal sleep environment is one that is cool, quiet, and dimly lit. Ensuring a comfortable setting for your nap can help avoid any unwanted disturbances or abrupt awakenings.

For those who work from home, the bedroom often serves as an ideal location for a brief slumber, given that it's already designed to facilitate sleep. Incorporating elements like blackout curtains or a white noise machine can further enhance this environment by blocking out potential distractions, proving beneficial for both nighttime sleep and daytime naps.

It’s also important to make sure your bed is kitted out with the right mattress and a comfortable pillow for a rejuvenating power nap.

Do you have any other tips for improving your power naps?