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Last Updated on September 16, 2019

How to Power Nap for Maximum Benefits

How to Power Nap for Maximum Benefits

Most mammals—nearly 85%—are polyphasic, which means they sleep multiple times during the day. However, humans are monophasic, which means we sleep just once a day. But due to modern lifestyles and increasing levels of stress, sleep deprivation is a common sight.

A good night’s sleep plays an important role in your overall health and well-being as it keeps the immune system in good shape and heals the body.[1] But if your sleep gets disturbed due to work schedules or any other reason, it’s recommended that you make up the loss through power naps.

A power nap is an afternoon nap lasting anywhere between 15 and 30 minutes can help reduce stress and offset the adverse effects caused by sleep deprivation. Power nap is a term coined by James Mass, a social psychologist at Cornell University. It can recharge and revitalize you fairly quickly.

Different Types of Power Naps

Power naps can be broadly classified into four types:

  • Planned napping: As the name suggests, this refers to a nap that you have planned in advance—for instance, when you know you’re going to have a long night in the office, you take a quick power nap during the day to see you through the night. This is also called preemptive napping.
  • Emergency napping: When you are extremely sleepy and struggle to keep your eyes open, the nap you need is called emergency napping. This kind of napping is especially useful when you feel sleepy while driving.
  • Habitual napping: When you nap at a scheduled time of the day regularly, it is called habitual napping.
  • Appetitive napping: When you nap just for the fun of it.

Different People, Different Duration

From an ultra-short power nap lasting as little as six minutes to a more elaborate 90-minute nap, individuals have a range of power naps to choose from.

The six-minute power nap is known to improve declarative memory—a type of long-term memory—which is useful when trying to recall facts and knowledge. According to Sara C Mednick, a sleep expert and author of Take a Nap! Change Your Life, 15 to 20 minutes of power napping can provide you with incredible benefits including alertness and superior motor performance.

A 20-minute power nap is considered ideal to boost the brain and stave off mid-day sleepiness. However, longer naps—ranging between 30 and 60 minutes—are known to benefit memory and decision-making skills.

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Napping for 60-90 minutes –also called rapid eye movement (REM) sleep revitalizes the brain connections and enhances creativity.

Benefits of Power Napping

It is believed that a power nap not only helps you feel energetic but it also boosts memory and cognitive skills. No wonder, a number of organizations and universities around the globe are creating napping areas for their employees and students.

Improve Brain Performance

Power naps are especially useful in alleviating sleep deficit and improving verbal memory, perceptual learning, math, reasoning, and response time. Besides, power naps reduce stress, help keep the mood upbeat and fight fatigue. Power naps are also known to help the cause of weight management.

Aware of the benefits of power naps, companies are increasingly creating sleep spaces, where employees can unwind and catch a quick siesta. As for employees, they are becoming more aware of the benefits of napping and increasingly dumping the use of caffeine or energy drinks to keep them going at the workplace.

In fact, a study conducted in 2008 reveals that power naps fare far better than coffee in improving motor skills, perceptual learning, and verbal memory.[2]

The researchers made the participants nap for 60 to 90 minutes during the period of study. The study revealed that

“afternoon naps improved free recall memory compared to the caffeine group after both 20 minutes and seven hour intervals, while resulting in improved learning on physical tasks than caffeine.”

The study goes on to say that caffeine impairs motor sequence learning and declarative verbal memory, that are boosted by power naps.

Boost Energy

Good nappers wake up energized and alert and usually, prefer power naps over caffeine to restore their energy. Although caffeine or other energy drinks are known to increase energy levels, they do not help with the cognitive skills.

A study conducted in 1995 by NASA evaluated the benefits of napping on 747 participating pilots.[3] Each pilot in the nappers group napped for 40 minutes during the day, with an average sleep time of 28.5 minutes. Compared with the non-nappers, this group “demonstrated vigilance performance improvements from 16% in median reaction time to 34% in lapses.” Numerous subsequent studies have corroborated the findings of the NASA study that napping for just about the right duration increases alertness and productivity.

That said, not every individual needs a power nap to re-energize. It is important to understand why you need to nap. If you wish to take a nap only because you feel sleepy throughout the day, it may be an indication of stress, insomnia, or some other sleep disorder.

It completely depends on your genetic constitution whether you actually need a power nap or not. If you are not a good napper, you may actually wake up feeling worse because you may fall into a deep sleep during the nap.

Prevent Heart Diseases and Cancer

Yet another study conducted over a period of six years on nearly 24,000 healthy people (not suffering from coronary heart disease, stroke, or cancer) in 2007 in Greece revealed that all the participants who napped at least three times a week had a 37% lower chance of dying from a heart disease. This is because day-time power naps accelerate cardio-vascular recovery with a 45-minute nap helping lower the blood pressure—especially useful for people suffering from stress.

That’s not all, a letter published in the British Journal of Nutrition says power naps can help prevent obesity and weight maintenance.[4]

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Children Too Benefit from Napping

It is now well known that napping benefits people of all ages, but it is particularly beneficial for children. Generally, toddlers are biphasic—sleep twice a day. However, as they grow up, they become monophasic.

A study by Rebecca Spencer states that sleeping during the day is particularly effective in children as it helps boost their learning capabilities and enhances memory of the concepts learned earlier in the day.[5] She goes on to say that:

“distributed sleep is critical in early learning; when short-term memory stores are limited, memory consolidation must take place frequently.”

Therefore, children who do not take a nap during the day experience deficient performance that cannot be truly undone by night-time sleep alone. Nap-deprived children—aged between 1 and 3 years—often show poor problem solving skills and are more anxious.

Stigma

Although power naps are proved to bring numerous health benefits, until recently, it also had social stigmas associated with them.

Day-time nappers were often branded lazy with a lackadaisical attitude, and general sub-standard disposition. It was also believed that napping was the territory of children, elderly, and/or the sick. While numerous researches have been successful in busting these myths, there is still some level of education required about the benefits day-time power naps bring.

People who still feel power napping is a no-no, must know that Albert Einstein, Winston Churchill, John F Kennedy, and even Leonardo da Vinci were all nappers—and successful.

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Steps to a Great Power Nap

The objective of a power nap is to re-energize and wake up as quickly as possible to maximize your productivity. Therefore, as with any good thing, to get the best out of your power nap, there are certain do’s and don’ts:

  1. Try to fall asleep as quickly as possible. Shut out any distractions that prevent you from falling asleep quickly.
  2. Keep your phone on silent mode to avoid disturbance from phone calls or messages.
  3. It’s a good idea to keep the nap short and quick in order to avoid waking up groggy. Consider setting an alarm for anywhere between 15 and 30 minutes.
  4. Dim the lights of the room you choose to take your nap in. Light on the eyes makes it difficult to fall asleep quickly. Consider using an eye mask to cut off the light.
  5. Cut off the surrounding noise for a peaceful nap. Consider wearing noise-reduction headphone or plug in your earphones.
  6. Usually during a quick snooze, the body temperature falls. Keep a blanket or sheet handy to keep yourself warm.
  7. If you are napping in your office, consider using the Do Not Disturb sign to let colleagues know you are snoozing.
  8. Drink a cup of coffee before your power nap. The nap will leave you refreshed and the effect of caffeine will give you the energy to be more productive.
  9. Get up and get back to whatever you were doing quickly. Consider splashing some water on your face, a brisk walk to let your body know that the nap is over.
  10. Be consistent with you nap schedules. This means choosing the same time during the day for your power nap—ideal time for a power nap is usually between 1pm and 3pm.

Final Thoughts

As we may see, numerous studies have firmly established the numerous benefits power naps have to your health. But, it is also important to note that it may not always be possible for people to nap.

For instance, people accustomed to sleeping only on their bed face trouble napping in the office. And then there are people who wake up groggy and disoriented after a nap, which can adversely impact their productivity in the office.

A nap too long can leave you in a condition where you can’t sleep at night. So, it becomes critical to understand your need for a power nap and the ideal duration that re-energizes and revitalizes you. After all, the end objective is to rejuvenate yourself.

Happy napping!

More About Sleep and Productivity

Featured photo credit: Katya Austin via unsplash.com

Reference

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Bijal Panchal

Brand Planning: Managing Sleep Diagnostic, Sleep Therapy & Reusable Mask Portfolio

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Last Updated on January 24, 2020

10 Good Habits To Have in Life To Be More Successful

10 Good Habits To Have in Life To Be More Successful

Habits are behaviors and patterns that you showcase by default. They enable you to carry out crucial activities like taking a shower, brushing your teeth, getting prepared for work.

Interestingly, you follow this routine every day without considering them. Your unconscious habits create room for your brain to perform more advanced activities like problem-solving and choosing what book to read.

Everyone has habits, and several of those habits are activated every day. I would classify them into three groups:

  • The first category includes the habits that you hardly notice as they have become a major part of your life- such as brushing teeth or wearing clothes.
  • The second category comprises good habits to have to be more successful-like eating healthily, exercising your body and reading books.
  • The last group consists of those habits that are harmful-like procrastinating, smoking or overeating.

Habits are fundamental to becoming successful in life — or probably ending up a failure. Yet, as significant as habits are, some lack the knowledge of their capabilities.

Habits are default activities that you engage in without giving an afterthought. They are automatic behavioral or mental activities. They help you carry out some actions without exerting too much energy. They simplify your life.

Several people aspire to break bad habits. For instance, some people diet to stop overeating. They exercise to reduce obesity. Habits can hinder or impact your performance and productivity.

That’s why I would share 10 good habits to have to be more successful in life.

1. Begin Your Day with Meditation

I recommend mindful meditation early in the morning. This practice helps you to be in the present moment. Consequently, it enables you to be mindful of challenging situations during the day.

Different stressors may trigger as you go through the day; meditation helps you to remain calm before taking on the challenges.

Personally, it helps me to devise strategies and think about ideas. Meditation is a good habit to have if you want to be connected to what’s significant in your life.

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2. Be Grateful for What You Have

Sometimes, you waste time thinking of what’s not enough. You become immersed in those daunting challenges. However, challenges justify the presence of hope. When you have life, you have expectations. You will be free from challenges when you are six feet under. The only strategy you have to stop focusing on your problems is to focus on what you have.

Gratitude is a time-tested pathway to success, health, and happiness. It redirects your focus to what you have from what you lack. Here’s what James Clear does every day,[1]

“I say one thing I’m grateful for each day when I sit down to eat dinner.”

3. Smile

Can you pause and smile before you continue reading this?

Now here is what just happened based on research conducted by the Association for Psychological Science; you set a pace for living a happier life when you smile. A genuine smile or what’s called a Duchenne smile is a good habit to have if you want to find spiritual, emotional and mental peace of mind.[2]

Smiling induces the release of molecules that function towards fighting stress. The physiological state of your body determines the state of your mind. When you slouch or frown, your mind takes cues relating to unhappiness and depression. But, once you adjust yourself by putting up a smile, you begin to feel a new level of excitement and vibrancy.

Can you smile again?

4. Start Your Day with a Healthy Breakfast

Starting your day with a healthy breakfast is a good habit to have and forms a crucial part of your life. Nevertheless, about 31 million Americans skip their breakfast each day.[3]

If you are fed up hearing that breakfast is a crucial component of your day, you are only fighting the truth. If you want to become more successful, you need to ‘break your fast’ with healthy foods every morning.

This habit is not difficult to form if you usually rush out the door every single morning. You can wake up earlier to fix yourself a meal so you don’t break down during the day.

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Get inspired by these 20 Healthy Breakfast Choices That Will Save You Time.

5. Exercise Daily

One of the good habits to have is to exercise your body and muscles every day. You don’t have to run a marathon or lift a weight. You only need to engage in less strenuous activities that oxygenate your blood and inject endorphins in your body.

Jack Dorsey, the CEO of Twitter, classified exercise as a good habit to maximize his already jam-packed schedule.[4] He said,

‘I wake up by 5, meditate for 30 minutes, seven-minute workout times three, make coffee, and check-in.’

He said on Product Hunt that he follows this routine every day as it gives him a steady-state that empowers him to be more productive.

6. Manage Your Time as You Manage Your Finance

Another good habit is the act of managing your time effectively. This goes a long way to impact your achievement.

Time management is what separates the successful from the rest of the world as we all possess the same amount of time. How you leverage time determines your potential to succeed in life.

So how do you manage your time effectively?

Here’s Jack Dorsey’s recommendation in one of the Techonomy events;

“I accomplish effective time management by theming my days and practicing self-discipline. These themes help me handle distractions and interactions. If a request or task does not align with the theme for that day, I don’t do it. This sets a cadence for everyone in the company to deliver and evaluate their progress”.

And this is Dorsey’s weekly theme:[5]

  • Monday – Management
  • Tuesdays – Product
  • Wednesday – Marketing and growth
  • Thursdays – Developers and partnerships
  • Fridays – Culture and recruiting
  • Saturdays – Taking off
  • Sundays – Reflection, feedback, strategy, and preparing for Monday

No wonder he was able to run two companies when others were struggling with one job.

7. Set Daily Goals with Intentions

Everyone has goals. It may relate to business or personal life. The truth is, we’re all tending towards a particular direction or another. Nevertheless, while long-term goals can offer you direction, it’s your daily goals that you establish that help you develop short-term goals that are essential for your success.

Long-term goals may not give you the motivation you need to keep on. But when you implement your short-term milestones daily, you become fired up, and you can overcome the challenges that come with taking on bigger tasks.

Here’s the main truth:Successful people don’t set goals without establishing their intentions. According to Jennifer Cohen of Forbes,[6]

“What helps you to achieve your desired expectation is ensuring intentions accompany your daily goals.”

Be intentional about your daily goals!

8. Seek Inspiration

It is usually difficult to be inspired for a considerable length of time. Sometimes, you become discouraged and feel like giving up on your goals when things are not working out as intended.

A practical approach to stay on top of the situation is to inspire yourself each day. When you wake up in the morning after meditation, watch some motivational videos, and let the story of great leaders inspire you.

Establish what Anthony Robbins called the ‘hour of power.’ Determine how many minutes you spend but make it count. Inspiration is the fuel for achievement because when you can conceive it in your mind, you can accomplish it.

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Michal Solowow, an investor and the founder of Mitex, a construction company puts it this way,[7]

“The problems I encounter in everyday life motivates me to find solutions. This is a self-propelling mechanism. becoming a billionaire was never a motivating factor.”

9. Save Steadily, Invest with All Prudence

I can exhaust the good habits to have without talking about saving and investing. Most times, you overlook the significance of saving for the future when you are living in your present moment. According to CNBC, a $1000 emergency will propel several Americans into debt.[8]

However, it is not enough to save, and you must invest your fund and be wise with it. If you pay attention to this now, you will set yourself for a life of success in the future. Ensure you save at least six months in your emergency account so you can be prepared for any future emergency.

10. Budget and Track Your Spendings

Benjamin Franklin warned of taking the precaution of little expenses. He said,

“A small leak sinks a great ship.”

It is easy to discard little expenses, but the truth is they always add up. This happens when you fail to budget.

Budgeting is a good habit to have, which can impact your financial life significantly. The money you spend on extravagant lifestyles can be saved and invested in your future.

The Bottom Line

Endeavor to cultivate these good habits to have to become more successful as you journey through life. The quicker you cultivate them, the faster you achieve your goals.

More About Habits

Featured photo credit: Andrijana Bozic via unsplash.com

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Reference

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