Power napping is not something new, but not many people know how important it is. You may even feel guilty taking power naps while at work. Lately, the world has been busier than ever as things are slowly going back to the way they were, including how you and I should go to work.
I admit that the work-at-home setup gave me ample time to take long naps since there were no co-workers to criticize me or bosses who could reprimand me once caught. While it’s perfectly normal to feel groggy and sluggish while at work, you can’t simply set your work aside and take a long nap in the office.
Even if you argue with your boss that power naps increase productivity and improve the level of alertness, he may still not allow you to do as you please. This article can teach you the most effective ways to go power napping and gain the maximum benefits without getting into trouble with your boss.
The Power Nap Benefits
First, let me tell you the power nap benefits that you can get and should consider taking power naps seriously to gain a better advantage. The primary benefit that you can get from a power nap is having some extra energy to last through the end of the day. Aside from that, it also gives the following benefits:
1. Boost your memory and learning capacity
The most regenerative and deepest sleep happens between 10 p.m. and 2 a.m. During such a period, the brain is busy organizing and saving vital data in your memory. It is essential to be fast asleep by 10 p.m. to get the most benefits from your night’s sleep.
On the other hand, a power nap creates an opportunity for your brain to process and retain what you learned early in the day. Your brain does that while it builds strong connections between neurons.
2. Reduce stress level and improve your mood
Lack of sleep can make you feel stressed, irritable, depressed, and anxious as well as other unpleasant conditions or experiences. In this busy world, it is almost impossible to get enough sleep. However, there is a great way to improve your mood and still gain an awesome day despite lack of sleep – power napping.
Once you feel rested, you may be able to get through the day without a hitch. You will be able to think straight, come up with a sound decision, and avoid being impulsive. It would be easier for you to cope with difficult situations with a clear head.
3. Enhance your accuracy while at work and lessen fatigue
No matter how fit you are, your energy level will deplete if you work continuously in your office, and then at home to do your chores. Feeling sluggish and tired can make it difficult to stay focused and maintain your productivity level. However, taking a power nap can somehow improve your mood and condition to make it through the rest of the day.
4. Diminish the risk of heart disease
According to research, power napping between two and three times per week can help lower the risk of cardiovascular diseases like heart failure, stroke, and myocardial infarction (heart attack).
Take note that taking more naps doesn’t mean that it’s better. Take power naps according to the suggestions of the research.
How Many Power Naps Per Day?
The ideal number is one power nap, when you really need it, in a day. As stated in the research, you should only take power naps two or three times per week, not per day. It means you should only take power naps when you badly need them.
Also, taking more than one power nap per day may affect your nighttime sleep pattern. It is also important not to take your power nap late in the afternoon if you don’t want to encounter trouble falling asleep at night.
How Long Should a Power Nap Be?
The ideal power nap should only last for about 20 minutes because you will begin to enter the stage of a deeper sleep approximately half an hour after falling asleep. You can set your timer for 25 minutes.
It will give you 5 minutes of relaxing your body and falling asleep, and 20 minutes of power napping to regain your vigor and feel revitalized.
How to Power Nap without Oversleeping
When you’re feeling tired and lazy, it is tempting to hit the snooze button and oversleep. It is likewise tempting to do the same when you take a power nap. I know this because I am guilty of doing it.
I’m not proud of it that’s why I’m telling you not to do it. Habits are hard to break, especially the bad ones. Once you get used to hitting the snooze button, you will keep doing it until it becomes uncontrollable.
To avoid going beyond the recommended power nap duration, wake up and move your body to get up when the alarm goes off.
How to Power Nap at Work
Well, I don’t think I need to remind you that sleeping at work is indeed a bad thing. However, power napping can really do wonders for your mind and body. Keep in mind that your limit is only up to three times per week.
Here’s an important question: how can you power nap at work without getting caught? A sensible answer: do it when taking your usual break. Here are some of the things that you can do to go power napping without getting caught:
You can use your private office if you have one.
It only takes a maximum of 25 minutes to have a power nap. You can use your office to hide the fact that you have power.
Use blindsides if you don’t have a place to take your power nap.
There will always be blindsides in your work area. You can figure out how you can position yourself to hide from the prying eyes of co-workers when you go power napping.
You may also wear sunglasses and tell your co-workers that your eyes are tired.
When you do that, they will no longer try to ask more about it. You can take your power nap without worries.
You may also use your car, bathroom, or any place where you can get some privacy.
No one will dare disturb you in such places but make sure to go back in time.
You may also try asking your boss to give you 25 minutes to go power napping.
Be ready to give a valid, relatable reason when you ask your boss for it. Power napping is beneficial but do it within the suggested frequency.
