The Perfect Power Nap
The Surprising Benefits of Power Napping
No, naps are not just for children anymore! Adults tend to experience an “afternoon slump,” that is, a sluggish feeling that strikes between 1 p.m. and 3 p.m. This is where the concept of the power napping comes in. We’re not suggesting everyone takes an hour out of the work day to sleep, rather, employees may take time out to nap for 20 minutes.
At AcousticSheep, we have a "relaxation room" for employees who feel they need to take a few moments to shut their eyes or take a power nap. While sleeping for 7-9 hours every night is ideal, it simply isn’t always practical in our world today. Many homes consist of one or two working parents who are lucky to sit down to dinner, let alone get a good night's sleep! Clocking out, shutting off the lights, and laying down for approximately 20 minutes helps the body rejuvenate for the rest of the work day.
Besides beating the afternoon slump, power napping has numerous benefits:
- Memory recall
- Improved motor skills and coordination
- Boosts in mood, creativity, alertness, and concentration
- 37% reduced risk of heart disease
- Increased learning capability
- Decreased stress levels
A study done by Harvard also indicates that taking a power nap "significantly improves performance on repetitive perceptual and cognitive tasks."
How to Score the Perfect Power Nap
This topic was visited five years ago by our staff with basic tips on how to 'Master the power nap.' Since then, AcousticSheep and SleepPhones® headphones have grown to understand the art of power napping. Rather than regurgitating the previous tips, we have taken it a step further so that you can reap the benefits of power napping:
Listen to white noise with SleepPhones® headphones!
White noise is a piece of music encompassing multiple frequencies, while remaining at the same volume. Download AcousticSheep’s white noise track and others from our website.
Timing is everything:
Power napping is utilized best by the body when taken 6-8 hours after you wake up. For example, if you wake up at 7 a.m., your power nap should begin between 1 p.m. and 3 p.m.
Set an alarm on your smartphone.
While 20 minutes is the ideal power napping time to aim for, a 30 minute alarm will help you fall asleep and wake up feeling refreshed.
Eat a nutritious lunch prior to power napping - minus the fat and sugar.
While healthy fats are an essential part of a balanced diet, a lunch laden with fat and sugar will delay your shut-eye, not to mention leave you feeling groggy when you do wake up! Aim for a protein-packed homemade lunch rather than hitting the drive-thru.
Practice makes perfect!
As in any activity you engage in, you will have to practice how to power nap. Although it sounds silly, figuring out what time and how long you successfully power nap will take a little bit of practice. For example, a 20 minute power nap may rejuvenate your co-worker, while you may need an additional 10 minutes.
Power Napping + SleepPhones® Headphones = Blissful Sleep
Simple equation, right? For many, recording 7-9 hours of sleep every night can be a daunting task, and if you’re not already using SleepPhones® headphones to help you get a good night’s sleep, you may be left in desperate need of a power nap.
A 20 minute power nap may become as routine as brushing your teeth and grabbing your keys as you head out the door. Any longer than that, and your body dips into a full sleep cycle! If you are going to sleep longer than 20 minutes, aim for 90 minutes, which is closest to a full cycle of deep sleep.
Here at AcousticSheep, we strive for better living and this begins with a good night's sleep! SleepPhones® headphones were developed to help you sleep comfortable at night or during the day's power nap. Let us know if power napping has helped you beat the afternoon slump by traveling over to the SleepPhones® Facebook or Twitter to continue the conversation!