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Last Updated on December 18, 2020

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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How to Have 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 Tips About Sleep and Productivity

Featured photo credit: Katya Austin via unsplash.com

Reference

More by this author

Bijal Panchal

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

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Last Updated on January 18, 2021

13 Best Energy Boosting Foods to Help You Stay Sharp All Day

13 Best Energy Boosting Foods to Help You Stay Sharp All Day

Do you find you need a “pick-me-up” in the middle of the day? Or maybe your energy wanes just before it’s time to leave work? In these instances, energy foods can be a great solution.

Many of us feel fatigued at a certain point during the day – maybe you didn’t go to bed early enough, or maybe you’re a new parent and just not getting enough sleep through the night. You could be having trouble sleeping and possibly need to look at your sleeping habits.

What if there were some foods that could help increase your energy and are actually healthy for you?

Before we get into the actual energy-boosting foods that can help, let’s talk briefly about how to eat for optimal energy. People that stay energetic throughout the day do a few key things:

  • To maintain blood sugar levels and energy evenly throughout the day, it’s best to snack every 2-3 hours
  • Having a balanced mix of the macro-nutrients—protein, fats, and carbohydrates—helps to ensure a slow, steady release of energy throughout the day
  • Including a wide variety of fruits and vegetables helps to ensure we get required vitamins and nutrients

In addition to eating healthy, balanced meals and snacks spaced throughout the day, there are many foods that can help give a more immediate boost. Although we often crave junk foods when we’re tired, these will do a much better job of boosting stamina without the terrible sugar crash soon after. Let’s take a look at the best energy foods:

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1. Caffeine

Coffee (and some teas) not only promotes central nervous system stimulation and boosts brain function, but it is also a great source of antioxidants and may possibly promote a decreased risk of type 2 diabetes and liver disease[1].

Caffeine is said to affect some neurotransmitters that could improve mood, reaction time, learning and vigilance, making it a great energy-boosting food for our list.

2. Mint Leaves

The Journal of the International Society of Sports Nutrition says peppermint is thought to increase ventilation and brain oxygen concentration, which can lead to an increase in energy. That makes this an excellent energy food. Add some mint leaves to hot water for a drink that will get you through the afternoon.[2]

3. Ginger

Ginger is said to reduce fatigue by improving blood circulation and blood sugar levels. This deliciously fragrant food may also offer help to migraine sufferers – comparable even to the drug sumatriptan and with less side effects.[3]

4. Quinoa

Discovered by the Incas and thought to increase the stamina of their warriors, this grain has been touted as the super grain of the future, and one of the best energy-boosting foods for long-term health.

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Quinoa is the most protein-rich grain available, as well as a complete protein containing all 9 essential amino acids needed by the body. Quinoa contains iron, among other things that can help boost brain function as the brain takes in about 20% of our blood oxygen. It also contains Riboflavin (Vitamin b2) which improves energy metabolism within the brain, helping create proper energy production in cells.

5. Dark Chocolate

Dark chocolate contains caffeine and theobromine, which both help to boost energy levels – the darker the chocolate, the less sugar and more energy boosting potential it has. The next time you’re feeling a little lethargic, take a little chocolate break with this energy food.

6. Yogurt

Yogurt has a high amount of protein, which can help you feel full for longer, so hunger will not distract you from your daily tasks. The fat content in Greek yogurt also tends to be more satisfying. Add in some fresh fruit for an antioxidant boost as well!

7. Berries

Berries are full of antioxidants and vitamins. Specifically, Goji berries are known to have high concentrations of melatonin, which can improve sleep and give you more energy during the day.

Berries are also said to stave off cardiovascular disease and some cancers. The healthy natural sugar in these sweet treats help offer a quick boost in your day, making them some of the best energy-boosting foods.

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8. Lentils

Lentils are excellent at stabilizing blood sugar and, therefore, offer you a slow burning source of energy to keep you feeling full throughout the day. They also help increase your iron stores, which can help boost energy[4].

9. Walnuts

These nuts contain healthy fats, fiber, and protein, which prevents energy crashes and keeps your energy more level throughout the day. A handful of walnuts as a mid-day snack is a great idea if you’re looking to add energy foods to your routine.

10. Cherries

Cherries are also good sources of melatonin, which can help you to get a better night’s sleep to keep you fresh through the day.[5] They have also been shown to reduce inflammation, which can cause fatigue in the long-term. 

11. Dried Fruits

Dried fruits are an excellent source of quick, usable energy that provide many essential nutrients, including Vitamin A, B-6, C, and D. If you’re looking for energy-boosting foods, a small bag of dried fruit can give you the push you need to finish all of your projects.

12. Salmon

Salmon contains Omega-3 fatty acids, which are said to improve brain function and reduce fatigue while also providing vitamin B and protein, which can help sustain energy throughout the day. Omega-3’s are also great at reducing inflammation in the body, which helps reduce sleepiness.

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13. Green Tea

This type of tea contains some caffeine, which we know boosts energy. This warm gem has also been associated with a reduction in breast cancer risk[6].

Learn more about the benefits of green tea here.

The Bottom Line

So many of the foods we eat can help boost our energy. Whether they include complex carbohydrates for readily available energy, or packed with fiber and protein for a slower energy release, they can help increase power and stamina.

As a bonus, a lot of these foods also contain significant amounts of vitamins, minerals, and antioxidants, which have been shown to play a role in the production of energy within your cells.

Incorporating these energy-boosting foods into a varied diet will definitely help increase energy levels throughout the day and help to stave off that mid-to-late-day slump.

More Tips on Increasing Energy

Featured photo credit: THE 5TH via unsplash.com

Reference

[1] Harvard Health Publishing: The latest scoop on the health benefits of coffee
[2] Journal of the International Society of Sports Nutrition: The effects of peppermint on exercise performance
[3] Phytotherapy Research: Comparison between the efficacy of ginger and sumatriptan in the ablative treatment of the common migraine.
[4] Harvard T.H. Chan: Lentils
[5] Medical Daily: Cherry Health Benefits
[6] World Journal of Clinical Oncology: Green tea compounds in breast cancer prevention and treatment

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