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6 Amazing Benefits You’ll Experience When You Start Taking Regular ‘Power Naps’

6 Amazing Benefits You’ll Experience When You Start Taking Regular ‘Power Naps’

When you think about taking a daytime nap, what comes to your mind?

For many of us, we picture someone who’s consumed one too many drinks or ate a giant sandwich and is passed out on the couch. Naps are for the unambitious and lazy. Or, for retired people with a lot of time on their hands. The man or woman who falls asleep at their desk at work is scorned and laughed at. We feel guilty when we doze off during the day.

But, the stigma associated with taking a nap in western culture is terribly misplaced. Taking a timeout to snooze during the day does more than just give us a quick energy boost. It also confers some amazing cognitive and health benefits. Naps increase your health and well-being, as well as your productivity and intelligence, especially when you’re not getting enough shuteye at night. Great men have known this for a long time.

Famous people who took daytime naps

Famous leaders and thinkers from Napoleon, to Churchill and JFK were all ardent nappers. Great artists and inventors like Leonardo da Vinci and Thomas Edison were also nappers. History is replete with famous nappers. Even contemporary pop celebrities like the power couple of Kim Kardashian and Kanye West are proud nappers. In fact, your cat also seems to know something about the benefits of ‘power naps’ as it alternates sleep and wake cycles throughout a 24 hour period.

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    While the pace of our modern lifestyles may keep us from enjoying short sleep, the urge for a daytime siesta is still hardwired into our biology. We all feel sleepy sometimes during the day. It’s just that we suppress that feeling. Here are amazing benefits you’ll experience when you break away from the stigma and start taking power naps regularly as part of your routine.

    1. You’ll boost your alertness and motor learning skills.

    The length of your nap plays a big part in determining the brain-boosting benefits you get. If you break up your day with a 20-minute power nap (sometimes called the stage 2 nap), you’ll be as alert and energetic for the second part of your day as you were for the first. Moreover, your motor learning skills will get a significant boost, including motor learning skills like playing the piano or typing.

    This short, 20-minute nap provides the benefits of improved alertness and performance without interfering with your nighttime sleep or leaving you feeling groggy.

    So what happens if you nap for more than 20 minutes?

    2. You’ll improve your working memory and decision-making skills.

    Have you ever woken up suddenly knowing the solution to something that’s been bugging you? Well, you can thank slow-wave sleep or napping for approximately 30 to 60 minutes for that. This slightly longer nap (30 to 60 minutes) improves your working memory and sharpens your decision-making skills like recalling directions and memorizing vocabulary.

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    Working memory is the part of the brain responsible for working on complex tasks that require you to pay close attention to one thing, while also holding a bunch of other things in your memory. During sleep, recent memories are transferred to the neocortex in the brain where long-term memories are solidified and stored. A study at NASA on sleepy military pilots and astronauts found that a 40-minute nap specifically improved performance by 34% and alertness 100%.

    So, if you’ve got an interview or exam planned for the day, you might want to take a nap right before.

    3. You’ll enhance your sensory perception and creativity.

    Napping for 60 to 90 minutes helps the brain make new connections, which enhances your creativity and problem solving ability. According to sleep scientist Sara C. Mednick, napping improves your creativity by both loosening up the web of ideas in your head and fusing disparate insights together.

    Moreover, this type of napping can improve your sensory perception as effectively as a night of sleep. This means that the sunset looks more beautiful, the flowers smell much lovelier and the steak tastes so much better after a good nap.

    4. You’ll improve your mood and outlook.

    A quick power nap is a well-documented mood booster. According to Mednick, “napping bathes your brain in serotonin.” Serotonin is a neurotransmitter that regulates our mood, sleep and appetites. It produces feelings of well-being and contentment.

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    When we are sleep deprived and stressed, higher levels of serotonin are used and production of more is hindered. As a result we become irritable, anxious, depressed and easily distracted.

    However, when you take a quick nap, you reverse those negative moods and create a more positive outlook. In other words, you combat and overcome sleepiness and associated crankiness.

    5. You’ll boost your immune system and prime your sexual function.

    When you are napping, your body releases the growth hormone that boosts you immune system, helps muscle repair, aids in weight loss and primes your sexual function.

    Basically, a quick nap not only lifts your mood and feeling of well-being, but also actually enhances your good health. Napping regularly may even decrease your risk of heart disease. How cool is that?

    6. You’ll have an easy way to relieve tiredness and get rest and rejuvenation.

    Our busy modern lifestyles leave us feeling pretty tired and overwhelmed at the end of the day. Napping can be a pleasant luxury that helps us relieve tiredness and get much needed rest and rejuvenation during the day. The National Sleep Foundation recommends we start considering naps as “mini-vacations,” rather than merely “slacking.”

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    For example, most people are aware that driving while tired and sleepy is extremely dangerous. Although getting a full night’s sleep before a long drive is ideal, taking a short power nap before driving can also minimize the risk of having a drowsy driving crash.

    In fact, sleep experts recommend that if you feel tired and drowsy when driving, you should immediately pull over to a rest area, drink a caffeinated beverage and take a20-minute nap. It can provide an easy, natural way to get some relaxation and rejuvenation.

    Evidently, naps are incredibly powerful “tools” for self-improvement. As comedian Carrie Snow once said, “No day is so bad that it can’t be fixed with a nap.”

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    David K. William

    David is a publisher and entrepreneur who tries to help professionals grow their business and careers, and gives advice for entrepreneurs.

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    Last Updated on December 9, 2019

    5 Simple Ways to Relieve Stress Effectively

    5 Simple Ways to Relieve Stress Effectively

    Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

    Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

    Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

    1. Get Rationally Optimistic

    Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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    This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

    In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

    The result: no more mental stress.

    2. Unplug

    Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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    How on earth do you unplug your mind? Simple: just meditate.

    It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

    Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

    3. Easy on the Caffeine

    Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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    Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

    4. Attack Mental Stress Via the Back Door

    That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

    How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

    • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
    • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
    • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

    While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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    5. Good Old-Fashioned Exercise

    This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

    The result: mental stress will be gone!

    So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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