If youâre a Type A overachiever, the thought of a power nap might seem like heresy. Who has time to sleep when there are bills to pay, clients to please, and work to do? Truth be told, a nap can actually be productiveâif you embrace both the concept and the right way to catch a few workday zzs. Hereâs a quick guide for even the most high-strung creative.
The Power of Naps
Napping can be construed as lazy, but experts like the scientists of the National Sleep Foundation think itâs anything but. They point out that with an increasing number of sleep-deprived workers, productive naps can improve alertness, boost mood, and even increase on-the-job performance. WebMDâs Jennifer Soong suggests gauging your needs before hitting the hayâif you want to work on decision-making skills, opt for a 30-60 minute nap, or choose a 20-minute nap to improve alertness and motor skills.
Making Naps Happen
It might seem like a drag to plan out a nap, but a bit of preparation can make your power snooze a productive one. The goal isnât to fall into a deep, lengthy sleep, so make sure thereâs some light in the space where youâll sleep. Consider sleeping at a slight angleâthe odd position will lull you into slumber, but make it easy to awaken. Make sure to set an alarm, and mask outside sounds with earplugs or some white noise.
If you need to give your nap an extra jolt, consider drinking some caffeine right before you hit the sack. If you only plan to sleep for 20 or 30 minutes, that cup of coffee will be hitting your system right as you awakenâŚand studies have shown that a caffeine/nap combination is actually more effective than just a cup of coffee or a nap on its own.
If you work in an office, you may face anti-nap sentiment, so gauge the culture before you pull out your pillow. (Of course, thereâs always the power of a head on a desk or a quick snooze in a car if you donât want to raise eyebrows.) If youâre at home, choose a place thatâs comfortable, but not too comfortableâŚyou donât want your catnap to turn into an all-night snooze session.
Most of all, relax. If your inner taskmaster thinks napping is sinful or a waste of time, youâre likely to spend your time tossing and turning rather than reveling in healthy, healing sleep. Tell that critic to hit the road while you hit the sack, and go to bed with the best of intentions.
Enjoy your napâŚyour body and mind will thank you!
If youâre a Type A overachiever, the thought of a power nap might seem like heresy. Who has time to sleep when there are bills to pay, clients to please, and work to do? Truth be told, a nap can actually be productiveâif you embrace both the concept and the right way to catch a few workday zzs. Hereâs a quick guide for even the most high-strung creative.
The Power of Naps
Napping can be construed as lazy, but experts like the scientists of the National Sleep Foundation think itâs anything but. They point out that with an increasing number of sleep-deprived workers, productive naps can improve alertness, boost mood, and even increase on-the-job performance. WebMDâs Jennifer Soong suggests gauging your needs before hitting the hayâif you want to work on decision-making skills, opt for a 30-60 minute nap, or choose a 20-minute nap to improve alertness and motor skills.
Making Naps Happen
It might seem like a drag to plan out a nap, but a bit of preparation can make your power snooze a productive one. The goal isnât to fall into a deep, lengthy sleep, so make sure thereâs some light in the space where youâll sleep. Consider sleeping at a slight angleâthe odd position will lull you into slumber, but make it easy to awaken. Make sure to set an alarm, and mask outside sounds with earplugs or some white noise.
If you need to give your nap an extra jolt, consider drinking some caffeine right before you hit the sack. If you only plan to sleep for 20 or 30 minutes, that cup of coffee will be hitting your system right as you awakenâŚand studies have shown that a caffeine/nap combination is actually more effective than just a cup of coffee or a nap on its own.
If you work in an office, you may face anti-nap sentiment, so gauge the culture before you pull out your pillow. (Of course, thereâs always the power of a head on a desk or a quick snooze in a car if you donât want to raise eyebrows.) If youâre at home, choose a place thatâs comfortable, but not too comfortableâŚyou donât want your catnap to turn into an all-night snooze session.
Most of all, relax. If your inner taskmaster thinks napping is sinful or a waste of time, youâre likely to spend your time tossing and turning rather than reveling in healthy, healing sleep. Tell that critic to hit the road while you hit the sack, and go to bed with the best of intentions.
Enjoy your napâŚyour body and mind will thank you!