Can power napping improve my performance?

power napping power naps It's true that young children seem to benefit from naps and the 'siesta' is common In a lot of cultures. But what are the advantages of power napping to the busy soloist?

Our natural body rhythms slow down in the afternoon and power napping works like a super-efficient sleep that recharges your batteries. We all know the benefits of regular sleep, but the basic idea of a power nap is to get the body quickly in and out of the rejuvenating stage of sleep during the day.

Research has shown that by taking the recommended nap time of 20 to 30 minutes during the day, it is far more effective than sleeping an extra 20 to 30 minutes in the morning. Research also shown that it provides many positive health benefits, as outlined below.

The short duration of a power nap is recommended otherwise you may slip into “Slow Wave Sleep”, which is a deeper sleeping state that will often leave you feeling groggy.

Often when soloists are busy or exhausted we revert to consuming caffeine or consuming high fat/high sugar containing foods and drinks. Nutritionally, these can be poor choices and can often leave you feeling even more lethargic.

Compare this to the benefits of a power nap, which will help to:

Improve long term memory;
Clear the mind of clutter;
Improve your mood and lower stress;
Boost your stamina and energy;
Make you more alert and patient;
Have dreams and thoughts which offer insights and creative ideas;
Reduce the chance of accidents i.e. driving or operating machinery;
Overall improved health, including better heart functioning, hormonal maintenance and cell repair.

If you're not a natural at power napping, you can acquire the skill and get better at it. You may find the following tips useful:

Find somewhere safe and secure to rest, free from disruptions from ringing phones or people
Try to darken the nap area or wear an eyeshade, as this can actually stimulates the sleep inducing hormone, melatonin.
Your body temperature will drop when you nap so make sure you are warm enough or use a blanket.
Set an alarm to make sure that you do not over sleep.
Avoid caffeine or big heavy meals in the afternoon.
If you have children, try power napping at the same time.
If you can’t nap, still use the time to relax, unwind and recharge.
Practice and work out what works best for you.

It doesn’t have to be every day, but try power napping when your physical or mental energy is running low. Remember you are not being lazy but making yourself more productive.

If you do happen to oversleep during your power nap and you wake up feeling groggy, some sort of physical activity, noise or a shower can quickly reduce the grogginess. Or even good old caffeine, if needed.

Justin Zachan runs Jazz Design, a digital consultancy that specialises in providing creative thinking to develop innovative online and digital strategies and solutions. Justin also has a strong interest in health and lifestyle.

7 comments | Add your own

Powernapping is indeed a useful way to recharge the batteries. For people in creative fields, it is a must as the best ideas come with a best mind. Some companies have introduced powernaps as part of their employee benefits :) Anup Batra from Melbourne, Australia
Yes I agree. The powernap is a brilliant way to feel refreshed during the day and helps provide you with a unique perspective on things. That's enough from me. I'm off to bed... John Schwartz from Adelaide, Australia
Unfortunately power naps don't work for me - I wake up feeling worse! Scott Carpenter from Brisbane, Australia
An alternative to powernapping is a good dose of meditation. You can train yourself to do this with your eyes open or clsoed. If you seek to empty your mind, to truly relax or unwind, this may be the ticket. You can play relaxing music in the background too. Liara Covert from Melbourne, Australia
thanks Justin I do agree and also a brief Self-Hypnosis session will do all of that and more...
Helping you on the Subconscious level toward your goals while the Conscious mind rests Urban Sundvall. from Hope Island,Australia
This works for me Justin. After working on the new site for hours your mind is too ful and buzzing to sleep at night very easily. So a quick 20 mins in the afternoon revitalises the grey matter. I always have daydream about a great memory, next thing you know your 20 mins are up. Look forward to your next article Justin Paul Tooze from www.Investorlinks.com.au
I absolutely agree, Justin. I rarely miss my 20 minute powernap, as I find it makes such a difference to my afternoon output and creativity levels. Just a hint - using a timer with a gentle beep-beep-beep is so much better than a loud buzzer. No jangled nerves or feeling cross about being woken up. Judy Bielicki from Bundoora, Victoria, Australia

7 comments | Add your own

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