A power nap can be a great way to boost productivity and energy levels. However, certain factors can hinder its effectiveness. Factors like the duration of the nap, the environment, and the timing can all impact how refreshed you feel afterward. It’s important to find what works best for you individually when incorporating power naps into your routine.
Start with coffee
Combining a short nap with a cup of coffee strategically timed can indeed help some people feel more refreshed and alert afterward.
This practice, often referred to as a “coffee nap”, takes advantage of caffeine’s effects on adenosine and can be effective for maintaining productivity during the day. However, it’s worth noting that caffeine affects individuals differently, so some may find this approach more helpful than others.
Do the necessary preparations
A quiet, and comfortably cool space can certainly promote better rest. If you can’t fall asleep within a reasonable timeframe, it’s often better to get up and engage in a relaxing activity rather than lying awake in bed, which can lead to associations of stress with your sleeping space.
Timing is crucial
Short naps of around 15-20 minutes can help prevent sleep inertia and provide a quick energy boost. Longer naps, if needed, should be around 90 minutes to complete a full sleep cycle. The time between 1 pm and 3 pm is indeed a period when many people experience a natural dip in energy, making it an opportune time for a power nap.
It’s important to recognize that individual sleep needs can vary, so adjusting nap duration and timing to suit your specific circumstances and body clock can be beneficial. The key is to aim for a nap that leaves you feeling refreshed without interfering with your nighttime sleep.
Benefits of power naps
Some of the common benefits of power napes are alertness and productivity, cognitive functions, strengthening the immune system, psychomotor skills, and reduced cardiovascular diseases.
I have been an ace certified personal trainer for over 15 years. Other certifications include kettlebells, TRX, battling ropes, Vpr, yoga fit, AFFA group fitness and more. I have two children who love the gym as much as I do.