Ways in which Power Naps increases your Productivity?

Ways in which Power Naps increases your Productivity?

Need to refresh? Don’t lean on caffeine; a power nap will boost your memory, mental skills, creativity, and energy level. We have all felt that desire to rest our eyes just for a minute! at, oh, 3:30 p.m. on a working day. We all like to take a power nap during the day, but only a few are aware that power nap actually restarts the brain and has abundant benefits for our body. Seriously, a good power nap not only helps improve your productivity but also your overall well-being. Gone are the days when nappers were seen as lazy.

Types of naps

There are three different types of naps:

  • Planned napping: It involves taking a nap before you actually get sleepy. You may use this method when you know that you will be up later than your usual bedtime or as a mechanism to ward off getting tired earlier.
  • Emergency napping: It occurs when you are suddenly exhausted and cannot continue with the activity you were initially involved in. This kind of nap can be used to fight drowsy driving or fatigue while using heavy and dangerous machinery.
  • Habitual napping: It is practiced when a person takes a nap at the same time every day. Young kids may fall asleep at about the same time every afternoon, or an adult may take a short nap after lunch every day.

How long to nap

A power nap is a sleep session that occurs during the day (ideally between 1:00 to 4:00 PM) lasting between 10 and 30 minutes.

10 to 20 minutes

This power nap is perfect for an increase in alertness and energy.

30 minutes

Studies show that sleeping this long can cause sleep inertia, that unpleasant sleepy feeling that takes a particular amount of time to shake off.

60 minutes

This nap is best for improvement in remembering facts, faces, and names.

90 minutes

This is a full cycle of sleep, meaning the lighter and deeper stages, including REM (rapid eye movement) sleep, typically related to the dreaming stage. This leads to better emotional and procedural memory and creativity. Moreover, a nap of this duration usually avoids sleep inertia, making it easier to wake up.

Benefits of power naps

Here are few reasons why you must try to make time for a short afternoon nap:

Boosts productivity and alertness

When your eyelids are almost too heavy to keep open, you’re not doing your best work. Make time for a nap and then go back at it. Naps may protect brain circuits from overuse and help you strengthen newly learned information. Studies have revealed that if you break up your day with a nap, you will be as attentive and energetic for the second part of your day as you were for the first.

Improves learning and memory

Naps improve your working memory. This kind of memory is involved in working on complicated responsibilities where you have to pay attention to one thing while holding a bunch of other things in your mind. Researchers have found that irrespective of your age, power naps as short as 6 to 10 minutes can give you an increase in alertness, promote restlessness, and improve learning ability.

Elevates mood

Of course, almost everyone likes a good nap. But now, science is backing up this feel-good result of naps, showing that regular napping actually enhances mental and cognitive health. When our bodies are strained, higher levels of serotonin are used, and the further production is stopped. As a result, we can become nervous, short-tempered, depressed, overwhelmed, and easily distracted. Napping helps to reverse these effects and create a more positive outlook.

Improves health

Sleep deficiency causes an excess of the hormone cortisol, a stress hormone in the body. But excess cortisol increases glucose intolerance and abdominal fat, damages the muscular and immune systems, confuses memory and learning, and decreases levels of growth hormone and testosterone in our bodies. These harmful effects can cause diabetes and heart disorder. When you sleep, you release growth hormone, the cure to cortisol that boosts your immune system, primes your sexual function, reduces stress and nervousness, and helps in muscle repair and weight loss. Napping gives your brain a chance to relax and your body an opportunity to cure.

The more naps you take, the more developments you experience!

Disclaimer: All material on Hidoc.co is provided for informational purposes only and should not be taken as a substitute for professional medical or health advice. Always seek the advice of your physician for any questions regarding your symptoms or medical condition and before taking any home remedies or supplements.