The Health Benefits of Power Napping
Cranking away at work day-in and day-out can get quite exhausting! To help counter that, some may opt to grab a cup of coffee, while others might take a power nap as a ‘pick-me-up’! But scientifically speaking, is there any benefit to ‘power naps’? According to researchers, the answer is a resounding YES. Power napping can provide many health benefits, including improved cognitive alertness, improved mood, and better physical health.
The challenge for many is making a power nap a habit or practice. To fully reap the benefits, experts suggest setting a consistent nap schedule, and timing each nap appropriately. Too little sleep can leave you feeling tired and unfocused, while too much can mess up your sleep cycle. The key is to look for the balance.
According to the National Sleep Foundation, a power nap should range from 10-40 minutes. 10 minutes is usually enough to refresh you slightly and keep you going for the next few hours. But for a much longer duration of alertness and brain alertness, experts suggest a 20-30 minute power nap.
Reaping The Benefits Of Power Napping
Napping regularly has been known to reduce stress and helps to refocus and recharge. Those prone to fatigue will often notice a significant boost in energy levels, allowing them to stay productive and alert. Another positive benefit is improved mood quality which can result in people gaining a ‘feel good’ attitude.
Aside from the mental benefits, there are physical health benefits to power napping. Since naps can improve the quality of your sleep, it can help to boost your overall cardiovascular health. This can include lowering your blood pressure and a decreased risk of heart attack or stroke.
Making Power Napping Part Of Your Routine
For many, taking a power nap may just be another ‘task’ to add onto a to-do list, but it doesn’t need to be. To make power napping easier to incorporate into your daily life, here are a few tips to keep in mind:
- Set an alarm to make sure you don’t oversleep
- Create a comfortable, temperature-controlled environment
- Block out noise and distractions with comfortable headphones and an eye mask
- Make sure to stay in the right position for maximum comfort
Power Napping Around The Clock
Power napping has no scheduled hour of the day it needs to be done. Afternoon power naps are probably the most popular, but that doesn’t mean it can’t be done at other times. Research has shown that power napping can improve early morning productivity if done around 7:00-7:30 AM. Similarly, napping in the late afternoon around 3:00-4:00 PM can help you better deal with late evening sleeping issues.
Extra Benefits Beyond Mental Clarity
According to researchers, the benefits of power napping extend beyond the mental aspects. Regular power napping can improve muscular relaxation, reduce fatigue, help with digestion, reduce headaches, and improve your overall sense of well-being.
Conclusion
In today’s world, where stress and fatigue are commonplace, having a strategic plan for taking regular power naps can make all the difference. With the plethora of health benefits power napping offers, it’s easy to see why it’s a tool that should be utilized to help improve one’s overall well-being.