How To Power Nap For All-Day EnergyThere are two kinds of people in this world: Or rather, those who just sleep and could never nap for just 20 min. Almost every conversation about power naps I have with friends starts like this. And the thing is I used to be very similar. Naps are for babies, I used poaer think.
Power napping like a pro
There are two kinds of people in this world: Or rather, those who just sleep and could never nap for just 20 min. Almost every conversation about power naps I have with friends starts like this. And the thing is I used to be very similar.
Naps are for babies, I used to think. I think the first time I actually tried to use power naps to my advantage, was back in high school. I came home for lunch, sat down to read a newspaper and then doze off. Obviously for a few times I came late to school in the afternoon, but I quickly realized that I just need to set a timer when going to sleep.
That way you can reap the benefits of sleeping and still get on time to where you need to be! See, power naps not only help you feel refreshed, but also help you increase your learning capacity. In this article for example, we can see a clear correlation between learning and napping.
Another interesting graph is this one, from the 4-Hour Chef by Tim Ferriss, where you see that you should learn for about 40—50 minutes and then do a rest period, where you engage in different activities. I felt like it helps me immensely with energy and learning. So what exactly happens in a power nap and why is it beneficial for you? Naps can restore alertness, enhance performance, and reduce mistakes and accidents.
Naps can increase alertness in the period directly following the nap and may extend alertness a few hours later in the day. Scheduled napping has also been prescribed for those who are affected by narcolepsy.
Napping has psychological benefits. A nap can be a pleasant luxury, a mini-vacation. It can provide an easy way to get some relaxation and rejuvenation. Essentially power naps are short bursts of energy you can build if you just close your eyes for a set amount of time either in form of sleep or just relaxation. A power nap gives you the same amount of state, without having to sleep for 8 hours IF you do it correctly.
There is obviously a technique behind the power nap. As with so many other skills you need to practice in order to perfect it. Napping like any other skill, is a technique you can learn. A lot of strength and conditioning coaches will tell you the key to building strength and skill in fitness is to learn and control the active state and the relaxed state. Pavel Tstatsouline talks in this podcast about Judd Biasotto who was known to sleep in between competition lifts.
So he would sleep for 20—30 minutes and then get up, quickly do a world record and go back to sleep. A power nap is very similar, as in there are tons of things going on around you through the day, but those 10—30mins. Slow down there, partner! Although a nap of 60 to min. Anything in between these two zones will be golden, and are highly dependent on how fast you can relax and fall asleep. Start with 10 min. After you managed to get a 10 min. Again set your timer on your phone or computer and just focus on your breathing.
Do a 10 min. Want to relax a bit? This is the most common excuse I hear people saying. What did we say before? It takes a practice to establish this skill, so get working. My body behaves the same way. And as soon as it rings, you have to get up most difficult part, I know.
Again, not ideal for an office situation! Now a nap is already a pretty good way to give you additional energy and alertness throughout the day.
But what can really kickstart your afternoon is a Power Boost Nap. If coffee is not an option, try it with tea. Why coffee or tea? The caffeine in the coffee or tea kicks in 30 min. It works almost every time to the dot, but of course, we all have different bodies and different reactions.
Some people feel it after 35 min. A lot of people I know go to work by car, this car sits around for 8 hours before you go back home after 5 or 6. Why not use it for a power nap? It gives you energy and resets your stress level. For 30 to 45 minutes you can go crazy and calm down after a good workout. Use that area after the workout to lay down for 20 minutes. Plan B is essentially: Talk to your boss.
What if I get refused? Think about it this way: Now the key element: Give some kind of a frame or limit. What does that mean? Suggest one day per month or per week, preferably in the afternoon, when there is not much stress at work for your power nap.
How about a friday afternoon between 2 and 2. If your productivity or your outcome should go down, you can revert back to the old state. Your boss might question your priorities or think that you want to escape work. This is the situation where you can send him this article and other scientific benefits of napping, that could increase your productivity.
Maybe bring a specific example: Most of the bosses will accept that you nap at work look at Google, facebook and all the other companies, where it is even encouraged! I learned that trick from Dr. You can use this very same technique at night before going to sleep. That way you can reduce your actual sleep time by x hours depending on which specific step you are in the polyphasic system.
Sleep is an interesting thing. We want to meet people, stay up late for a series or have to work on a passion project that takes a bit longer than expected in the evening. I showed you how to take a nap throughout the day, so why not use multiple naps to increase productivity even further? Adjust as needed, but you get the point.
I sometimes even used the short period of time in the morning to get a power nap, just before work. Mainly because I had to get up so early, either for a workout or to work on a hobby of mine. Try to do a power nap just before going to work at around 8 or 9am. We quickly had a look at the scientific benefits of napping. Then I showed you the ideal length for a nap and how to do a Power Boost Nap. As mentioned, in the beginning try a 10 min. Adjust as needed and find your sweet spot between 10 and 20 min.
For an ideal place to nap in an office environment, you have to get creative:. Lastly we looked at how you can quickly fall asleep using the 4—7—8 breathing technique and why you should nap multiple times to boost your energy. The science behind the power nap So what exactly happens in a power nap and why is it beneficial for you?
How to Nap There is obviously a technique behind the power nap. He mastered the relaxation state.