How to Optimize Power Naps

Power naps are a surprising way to improve your health and productivity. Especially if you can get over the guilt of taking one.

In fact, according to WebMD power naps are more effective than caffeine in boosting your memory, cognitive skills, creativity, and energy.

According to Dr. Sara C. Mednick, a sleep expert and author of Take a Nap! Change Your Life,

“You can get incredible benefits from 15 to 20 minutes of napping. You reset the system and get a burst of alertness and increased motor performance. That’s what most people really need to stave off sleepiness and get an energy boost.”

Keys to Effective Power Naps

There are a couple of keys to maximizing the benefits of power naps. First, try to be consistent in the time you take your power nap. The best time is between 1 and 3 pm or approximately 8 hours after waking up in the morning.

Second is to darken the room. Darkness helps your body produce melatonin, which helps you fall asleep. This may be a challenge at work but if there is a quiet room then see if you can use it. Turn off the lights. Close the blinds if there are outside windows. And put a “Do Not Disturb” sign on the door.

Third, stay warm. As you sleep your body temperature drops. So use your jacket or keep a blanket handy to help you stay comfortable.

Fourth is to control the noise. Create some “white noise” from a fan or from your phone. And put your phone on vibrate so that your ring tone doesn’t wake you up before your nap is done.

Fifth is to limit your time. The best amount of time for a power nap seems to be 15 to 30 minutes. According to Berkley University when naps exceed 45 minutes, the benefits begin to disappear.

And according to NASA researchers a 30 minute power nap can improve cognitive function by about 40%.

There is more that I could write about taking Power Naps. But instead of writing about it I’m going to go take one to experience the benefits.

Blessing Lives Through Nitric Oxide Therapy!

Dan Hammer