How Taking a Nap Is a Perfect Way To Increase Your Energy
Sleep deprivation is a problem that is becoming increasingly common amongst adult population, and combined with a busy lifestyle, it makes for aserious lack of energy and productivity. Pulling all-nighters, getting to bed late due to an unfinished project or waking up after just a few hours of sleep just to squeeze in another errand- these are the things that severely impact your energy and make you feel exhausted constantly. Although there’s no possibility of adding a few extra hours to the day just to get through all the daily tasks without being sleep deprived, there’s a solution that will leave you well rested and energetic, and you’ll still have the time to finish everything you started. What sort of miraculous solution is it, you wonder? It’s simple- take a powernap.
Benefits of Napping
Humans are one of the rare mammals who are monophasic sleepers, whereas over 85% of mammals have apolyphasic sleep pattern. This means that humans (excluding babies) sleep only for one extended period of time daily, as opposed to sleeping being broken down into multiple shorter sessions. In spite of the fact that sleeping through the night is what are bodies are used to do, the pace of modern life demands a little bit of extra rest.
That’s where napping comes in, as a perfect way to replenish your energy and feel more alert in a matter of minutes. Contrary to the popular belief that naps are a waste of time, short intervals of sleep during the day will actually help you stay on top of your busy schedule. Studies have shown that quick power naps have an immediate effect on our energy level, productivity, and cognitive performance, so don’t hesitate to take 10-20 minutes of your day to reboot your energy. Power nap prevents you from burnout and impacts the clarity of mind- after just 10 minutes of light sleep you’ll feel alert and productive, and you’ll have more energy to carry out the tasks that wait for you.
The Art of Power Napping
When it comes to snoozing for energy, there is a set of guidelines you should follow in order to get most out of your nap. First, the ideal power nap should last between 10 and 20 minutes to maximize the results and avoid sluggishness upon waking up. Power naps limit your sleep to lighter stages, which makes it easier to get up without feeling drowsy afterward, and provide a great boost to alertness and energy. Longer naps have their own benefits, and will help you rest, but anything from 30 to 90 minutes of napping will likely have little impact on your energy, and result in sleep inertia and grogginess.
To make sure your power nap will be a real energy booster, snooze in the period from 1p.m. to 4 p.m., which is the ideal time of the day to recharge and revitalize. If you fall asleep later in the afternoon, your napping might impact your regular sleep cycle and, in the end, make it harder to feel rested and lively the next day. However, take into consideration your own schedule- when you get up and go to bed will weigh on perfect time for napping. Siesta time is the most convenient and effective for people who get up early in the morning- with a short power nap, they avoid the midday slump and improve their energy level just before it starts deteriorating.
The best method of napping includes sleeping in a slightly upward position. This is especially significant for waking up alerted and focused since it will minimize the potential of drifting off to the deeper sleep. On the other hand, if you find it hard to sleep during the day, pull your covers or use an eye mask- light is an important factor of our circadian circle, and if you lie down in the dark, it’s more likely you’ll be able to fall asleep quickly.
In the end, it doesn’t matter if your napping place of choice is a cozy armchair, bed with blankets or even in the backseat of your car during the lunch break- the important thing is to find out what works best for you, and fully exploit the benefits of power napping.