How To Optimise Your Power Nap

1 in 3 adults suffer from lack of sleep.

The results: stress, burnout, and loss of emotional control.

Take a Power Nap to become focused, present, and productive in minutes. Here’s how:

When the afternoon slump hits, people usually go for more coffee.

But that isn’t your best option:

Caffeine:

• Decreases memory performance

• Short-term burst of energy

• Heart rate spike

Napping:

• Calms you

• Replenishes energy

• Improves memory recall

Let’s dig in:

A power nap lasts for 10-30 minutes. Most of us can find time and space during the day for it. Even 8 minutes, if planned correctly, can be all that you need.

So how to take the ultimate power nap?

1. Create a sleep-friendly environment

• Dark environments are best. Shut the blinds or use a sleep mask.

• Drown out noise. Use headphones with calming sounds.

• Find a comfortable spot, ideally a bed.

• Ensure you won’t get disturbed

• Elevate your feet.

2. Set aside your worries

Let go of your stress.

Write down what is going on in your head first.

Then use a breathing technique to calm your mind.

3. Set an alarm

If you are exhausted, a nap can lead to a full sleep cycle (90 mins).

When you nap too long, you will end up feeling groggy and less alert.

Never mind out of a job.

So set your timer for your ideal nap time. If you don’t know, start with 12 minutes. Experiment to see what works best for you.

4. Nap early

Like caffeine, napping too late is bad for your sleep at night.

Best is to nap at the midway point between getting up and going to bed.

5. Repeat

Once you have your ideal routine, repeat it.

Your body and mind will respond to the queues faster.

And the quicker you can relax into your nap, the more energy it will give you.