A mid-day power is a health restorative to waning energy.
A proper restorative nap need not exceed an hour, 30-40 minutes is ideal. It helps your health in many ways: energy top up, memory revitalization, attention span re-energized, problem solving capability improved.
Those who suffer from insomnia should avoid power napping.
The ideal time for a power nap is mid-afternoon, 2-3pm.
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- Create the ultimate nap zone: Your room should be dark, cool, and quiet. Consider wearing a sleep mask or using blackout curtains for extra darkness. Silencing phone notifications and turning on a white noise app can also help to block out distracting sounds.
- Time it well: Aim to nap between 1 m. and 3 p.m., or between 5 p.m. and 6 p.m. for night owls. If you have an important event or demanding task ahead, you can try napping for 1 or 2 hours beforehand.
- Set an alarm: According to an older 2010 research review 5 to 30 minutes is the sweet spot to reap the benefits of a nap without feeling groggy when you wake up. And don’t forget to set an alarm so you don’t snooze beyond that window!
- Consider caffeine: Having a cup of tea or coffee right before you nap might help you wake up with added alertness.
If you’re getting good sleep at night and functioning well during the day, you likely don’t need to nap. But it can be useful if you find that your productivity starts to wane, you can’t process information as easily, a power nap may benefit you.
