Napping can be a great way to refresh your mind and body, increase productivity, and enhance your creativity. Napping puts the body in a relaxed state, which counteracts the effects of daily stress. But effective napping is as much an art as it is a science.
Naps and the Stages of Sleep
The National Institutes of Health outlines the stages of sleep, each of which is characterized by different physiological changes.
- A 20-minute “power nap” is ideal for people looking to increased alertness and motor learning skills, as it lasts about 10 minutes longer than a normal nap.
Try a Caffeine Power Nap
Some people swear by combining the power of a quick snooze and some caffeine together.
- A “caffeine nap,” or as some affectionately call a “nappuccino,” entails getting a quick caffeine boost followed by a power nap immediately after.
How to Nap Effectively
Everyone is different
- The average duration of stage 1 and 2 sleep is about 20 minutes, but not everyone glides effortlessly from one stage to the next in the same amount of time
- Other factors that can affect your body’s reaction to a mid-day snooze include: being chronically sleep deprived, having a full night’s rest the night before, and being rested the evening before
Top 6 Power Nap Tips
Choose the best time for a nap
- The best nap is the one in which you fall asleep quickly and stay asleep for the shortest amount of time, while still waking refreshed
- Commit to a 30-minute maximum
- Avoid napping before bedtime
- Most people find that their optimal power nap is achieved somewhere between 20-30 minutes.
- Set an alarm to wake them up at the right time
- Opt for darkness
- Find a quiet napping space
