Power Napping—Why You Should Consider a Midday Snooze
Maryann Savina Xavier
2 min read
Who wouldn’t love to take a snooze in the middle of the day? Here are some things you need to know about a power nap!
1. It is common for people to experience drowsiness in the afternoon after 8 hours of waking. This is because of the human circadian cycle which causes decreased alertness in the afternoon.
2. The Sleep foundation suggests a nap at the point (mid-day) between the time you wake up and the time you usually sleep. Napping later in the day can make it difficult to fall asleep later in the night.
3. The best nap length for most people is about 10-20 minutes as it promotes restorative sleep without drowsiness after waking. However, a 1-hour nap has many more restorative effects than a 30-minute nap. According to Sleep.org, most people take naps between 15-30 minutes. Scroll ahead to learn about the different power naps.
4. Appetitive Nap: The Sleep Foundation defines appetitive naps as a brief period of rest that an individual would take to enjoy the experience of a quick sleep.
5. Essential Nap: An emergency nap comes as a response to an illness. This nap improves your body’s ability to fight infections and viruses.
6. Prophylactic Nap: This type of nap is taken ahead of or during important hours of the day to avoid sleepiness at the required time. For example, during work (applicable to night shift workers).
7. Restorative Nap: The restorative nap may be used to help you recover from sleep deprivation or interrupted sleep from the previous day.
8. Research links a power nap to better cognitive functioning, increased alertness and reduced stress. According to a study titled The effects of napping on cognitive functioning, a nap taken for more than 30 minutes can can cause temporary impairment (after waking )due to sleep inertia, but then produce long hours of improved cognitive performance.
9. Other benefits of mid-day sleeping include increased learning, more efficiency, better reaction time and more peace.
10. Mind clogged with chunks of information on your screen? Maybe it’s time for a quick nap! Set a time for your nap and think of what you want to achieve from this nap (in this case – clearing brain fog). Setting your intentions will help you plan a powerful and restorative nap.
11. If you can’t have a power nap or don’t feel like napping in the afternoon, replace it with meditation which produces slower brain waves similar to sleep.
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