Need to recharge? Don’t depend on a cup of coffee — a power nap will boost your memory, cognitive skills, creativity, and energy level. A short snooze is an economical (and easy) way to boost mental and physical health.
To combat fatigue and stay on top of things at work and at home, make power naps a regular part of your routine. Say goodbye to a lack of drive and hello to simple a healthful boost in energy!
Research has found that napping regularly may reduce stress and even decrease your risk of heart disease. To get the most out of a power snooze, follow these quick tips:
- Be consistent. Keep a regular nap schedule. Prime napping time falls in the middle of the day, between 1 p.m. and 3 p.m.
- Make it quick. Set your cell phone alarm for 30 minutes or less if you don’t want to wake up groggy.
- Go dark. Nap in a dark room or wear an eye mask. Blocking out light helps you fall asleep faster.
- Stay warm. Stash a blanket nearby to put over you because your body temperature drops while you snooze.
0-15 Minutes – Power Nap – refreshes your eyes and limbs
15-30 Minutes – Executive Nap – Allows for cognitive refresh (open mind)
30-90 Minutes – Grown Up Nap – Works like the above 2 naps, but also resets muscles
90+ Minutes – Don’t kid yourself. It’s bedtime.
What are the benefits of a nap?
Greek researchers found that men who took a 30 minute nap at least three times a week lowered their risk of dying from a heart attack by 37 percent. Factors such as smoking, diet and activity level were included in the study.
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