Improve Productivity and Well-being with 15-Minute Power Naps

Benefits of Napping

There are many well-known people from history that were famous for taking naps, including Thomas Edison and Mark Twain.

Many people take naps, but many more do not. A common complaint of the non-napping is that of grogginess upon awakening. But there are two solutions for this: (1) Nap for a shorter period of time and (2) practice.

A quick nap avoids the deeper stage of sleep that leaves you feeling worse (upon quickly waking up) than you did before. With experience, your body will learn to not only accommodate a nap, but to welcome it.

Health Benefits of Naps

Napping is a quick and easy way to refresh your body and mind. It’s also a great stress-relief tool. Increased productivity is the result. You’ll get more done over the course of your day if you include a quick nap. Your evening will be more productive, too.

Try these ideas to incorporate a short nap into your schedule…

How to Take a Power Nap 

(Some Tips/ Steps on How to Power Nap*)

1.  Naps don’t need to be long to provide great results.

Short, 15-20 minute naps have been shown to invigorate people that need a break. 

• It’s been reported that the famous artist, Salvador Dali, would sleep in a chair with a spoon in his hand. When he actually fell asleep, the spoon would drop from his hand and hit a metal pan on the floor, waking him up. He claimed this was the perfect length nap.

2.  Make yourself comfortable.

This doesn’t mean getting under the covers, but it might mean taking off your tie, loosening your belt, and removing your shoes. It only takes a few seconds and will help to ensure you are comfortable for a productive nap.

3.  It’s not necessary to fall asleep.

There’s little doubt that falling asleep for a few minutes is the point, however, lying down, closing your eyes, and relaxing your body and mind can still have its benefits even if you don’t actually fall asleep.

• Empty your mind and simply relax to recuperate.

4.  Use an alarm.

It’s hard to really relax if you’re afraid of oversleeping. Set the alarm on your cell phone and fall asleep with a clear mind. If you’re especially worried, consider two alarms. Also use an alarm that is pleasant-sounding and gently awakens you, rather than a harsh tone or buzzer.

5.  If you have the time, experiment with longer naps.

If your situation allows it, try resting for 45 minutes or more. Pay attention to how you feel after naps of varying lengths. Many people find that napping beyond a certain length of time leaves them feeling sluggish and groggy (specifically 30-minute naps). Figure out your ideal amount of time when you’re napping.

6.  If one nap is good, maybe two (or three) is even better.

Experiment with multiple naps throughout the day. As you get used to napping, you will also learn to take advantage of every time you have available that you can have a quick nap.

7.  Upon awakening, stretch, have a drink of water, and start with simple activities.

It might take a few minutes to become 100 percent awake after napping. Stretching is great for your body and helps to get your energy flowing again.

• Filing papers, taking a short walk, and listening to voicemails are all good tasks right after a nap.

8.  Learn to recognize when you need a nap.

The signs will be different for everyone, but some common signs are fatigue, difficulty focusing, and irritability. If you’re feeling off, a quick nap might be a great solution.

If you are feeling unusually tired throughout your day, it is important to find its cause. Could it be that you’re not sleeping enough at night? Could it be something bigger such as a hormone imbalance, hypothyroidism, or another disease? Be sure to assess this if you are exceptionally tired regularly because simple napping cannot resolve these.

Try It!

You might believe that you aren’t suited to napping, but nearly everyone can benefit from a short nap or two during the day. The key is to keep the nap short and make sure to give your mind and body the chance to adapt.

Give napping an honest effort before determining that it’s not for you.

Your productivity will increase, and your day will be more enjoyable. You might find yourself doing more around the house in the evenings too! So give napping a chance. It will perk up your quality of life in multiple ways.