Does everything around you seem to be chaotic lately?
Your family is annoying you; you cannot remember what work your boss gave you yesterday. You are not able to find your own Bluetooth device that you placed on your desk just some time ago
No, you are not having any psychological problems. You are just tired, and that is the only thing which is making you grumpy. It is slowing you down and making it harder for you to remember things.
I am pretty sure of the immediate solutions you may turn to in order to come out of such situations. Most of us indulge in unhealthy foods and habits such as:
- Grab a packet of chips
- Have energy drinks
- Have black tea
- Have black coffee
- Drinking alcohol
But remember, a packet of chips has empty calories that give you extra fat but no energy. When you have energy drinks, you only consume unhealthy sugars that are again adding up to calories, the caffeine and tannins which are a disaster on your nervous system and body.
Instead of all this, I have a better solution for you. Take a power nap!
No, I am not kidding. Nap time is not just for babies and toddlers. A power nap is a practice of napping that sleep researchers recommend for everyone today.
In this article I will inform you on how to take a power nap. But first, let us see what a power nap is and how it can help you function better through your hectic day.
What is a Power Nap?
Doctors recommend that we should sleep for a minimum of 6 to 8 hours every day. However, this is not possible in today’s busy schedule. Instead, a power nap is an aid for the busy modern man who cannot get the daily dose of sleep.
A Power nap is a tiny span of sleep, lasting anywhere between 6 to 30 minutes. It usually gets over before you enter a deep sleep. This type of sleep is meant to re-energize you and keep you active throughout the whole day.
I am sure there are times, when, after the meal you doze off, isn’t it?
When your friend or family member asks you to sleep for some more time, you immediately wake up and say that you are not sleepy and refuse to take a power nap.
The reason of refusing can be only two; first, you are scared that once you go off to sleep, you might not be able to wake up. Second, you are not aware of how to take one of these short naps. Follow these steps to power nap effectively.
Power Nap the Right Way Using these Steps
1. Mental Preparation
Psychology plays a critical role in any condition. Whenever you feel like taking a power nap you should not think that taking a power nap on a daily basis means that you are becoming lazy. In fact, a good power nap boosts up your energy levels. When you wake up after taking a power nap, you will be more productive and work efficiently.
2. Time schedule
It is important to schedule a specific power nap time that will benefit you most. Always try to take a power nap in the morning hours or post lunch. The best time to take a power nap is between 1pm and 4pm. You finish your lunch at this time and you usually go back to work. However, a power nap at this time for a few minutes can make you more enthusiastic about your work and increase your energy levels.
According to human circadian rhythms, afternoon time is the time where you are more likely to fall into deep sleep and, therefore, you will be yawning a lot at this time. Therefore, to prevent this, it is recommended that you take power naps at work, or even at home to increase your efficiency.
3. Foods to Avoid
Before going for a power nap, you should avoid taking coffee and energy drinks as they contain some amount of caffeine. Hence, there is a possibility that you might not be able to sleep or you may get habituated to the same. You should not eat foods that have a high amount of sugar and fat because they might cause digestive problems while taking a power nap.
4. Foods to Consume
An hour before going for a power nap, it is best to consume protein and calcium rich foods. This is essential because the protein will keep you awake and active and also help you in sleeping better during a power nap, as protein has traces of tryptophan which increases your capacity to sleep.
5. Choice of Place
The room you decide for taking a power nap should be calm and peaceful without any noises. Make sure that you are not disturbed by your cell phone or any other alarming sounds.
“A survey conducted by the National Sleep Foundation found that about 30% of people are allowed to sleep at work, and some employers even provide a place for employees to nap”.
The place should be comfortable enough for you to relax for minimum half an hour without getting disturbed. Turn off the light of the room where you’re planning to take a power nap. During power napping melatonin releases which is a sleep inducing hormone.
When you sleep, the temperature of your body drops, so there are changes, you might feel cold. Therefore, either raise the temperature of your room or keep a blanket ready with you.
6. Set the Alarm
After taking care of all the necessary things, make sure you set the alarm for the desired time you would like to take a power nap. By doing so, you can go for a peaceful power nap accordingly.
Taking a power nap has many benefits that I will surely share with you. But before that, you need to be aware that if you are not following a proper power nap technique, it may have negative effects on your health.
Side Effects of Wrong Power Napping
Let me caution you about the ill effects of improper power napping. Napping the wrong way can do the exact opposite of what a good power nap will do. Side effects include:
- Yawning all the time
- Less concentration on work
- Feeling lazy
- Body pain
- Lower back pain
Now, let me give you a few of the major power nap benefits.
Benefits of Power Nap
Power naps can help you function efficiently throughout the day and improve your overall health. Here are the major power nap benefits that will convince you to go take that nap today.
- Decreases your stress
- Increases your productivity
- Motivates you
- Gives you strength
- Prevents Yawning
- Improves memory
- Improves your creativity
- Sharpens your Mind
- Enhances your mood
Power nap is an excellent and the simplest way to keep yourself relaxed and active for the whole day. Do remember to limit your power nap duration to 30 minutes to avoid any negative comments about your work ethic.
So the next time you feel exhausted, dull, sleepy, restless or even lacking your natural enthusiasm during the day, go on and take a power nap. Remember, power naps are not just for children alone!
Do post your experiences, comments and suggestions in the comments box below.
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