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We all know that taking a short afternoon nap has many tips. You may have also heard of the benefits of taking a 15-20 minute power nap. However, do you know the proper
power nap techniques
to obtain maximum benefits. Power nap has multiple benefits such as improving your alertness, performance and energy to work. However, these benefits can be obtained only by taking the right kind of nap. Too less or too much sleep can hamper your productivity. Hence, it is imperative to understand the proper power nap techniques.
Techniques for a good power nap
One thing you need to know is that a power nap works best if taken for 15-20 minutes. Anything less than that will not provide you the required energy conservation you require. Anything more than 20-30 minutes will lead to sleep inertia and this too may hamper your productivity. Hence it is absolutely necessary to follow the right way of taking a power nap. Here are the steps for your beautiful power nap.
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Find a good place
: You maybe either at work or home. Wherever you are, find a good place where you can sleep. Many offices usually allow their employees to take a short nap. Else, you can utilize your lunch break for taking a power nap. Turn off your mobile phone and make sure you avoid any possible distractions. If there is a background noise which is unavoidable, use headphones or earplugs to ward off any noise.
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Have caffeine before you nap
: Now, this sounds like I am out of my mind, right? Most of you know that caffeine keeps you awake. But if you know how exactly how caffeine works, the above statement makes sense. Though caffeine is a stimulant, it doesn’t kick in immediately. To show its effect, it has to travel through your gastrointestinal tract and this can take up to 45 minutes. The reason for recommending a coffee or caffeine shot is that it helps you take a shorter nap (remember that more than 30 minutes of nap is counter-productive). It also enhances your performance once you wake up. However, avoid caffeine if you are trying to quit caffeine for some reason or if it is a late afternoon (you will wake up till late at night which is unhealthy).
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Set an alarm
: Once you are about to finish your coffee, set an alarm to go off in 15-20 minutes. If you are a person who has a habit of pressing the “snooze” button, keep the alarm a bit far from where you are planning to sleep so that, you will have to wake up and walk to the alarm. Once the alarm is set, close your eyes and sleep.
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Optional
: If you have a chamber of your own, hang a board saying that you are taking a power nap (or something similar) and you will be available after 20 minutes. Alternatively, you can put up a notice on your desk saying that you will be available after 20 minutes so that no one disturbs you.
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Wake up
: Once the alarm goes off, make it a point to wake up. As told earlier, more than 20-30 minutes of sleeping makes you counter-productive. Once you wake up, take a couple of minutes to make yourself set to work by doing some simple physical exercises. This should awaken your senses completely. Also, wash your face or look at a bright object. Both can help you wake all your senses completely.
Remember to follow these simple
power nap techniques
to feel fresh and be productive in your work again.
Note
: Most of you may not be accustomed to taking a nap in the afternoon. Your body may take time to get accustomed to this new habit. Even if you can’t sleep during initial days, close your eyes and try to go into a meditative state by completely relaxing your body and mind. You could also probably play a very slow melodious song (which can act as a lullaby).
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