Whether it’s a bad night’s sleep, or just a tiring set of days, a power nap can set many things straight. A short nap, ranging for about half an hour, can do wonders for not only your mood, but also stress levels as well as exhaustion. This brief duration of sleep is long enough to give you the benefits of resting, and short enough to not eat up into your time or make you feel groggy when you finally wake up. However, we often have questions such as how long is a power nap? Is 20 minutes a power nap? Can you take a power nap for five minutes? Is two hours a power nap? Here’s your expert-approved guide to taking the perfect power nap that is sure to rejuvenate you.

What is a power nap?

Power naps are short durations of sleep that you can manage to take in your day which are sure to energise you. The benefits of napping are immense. “A mid-day snooze or a power nap is linked with a multitude of benefits including reduced stress improved focus and memory, improved mood, decreased reaction time, improved heart health and improved work performance,” explains general physician Dr Roohi Pirzada.

How to take a power nap?

Here are some steps that will help you reap maximum benefits out of your power nap

1. Keep it short

A full sleep cycle typically lasts 90 minutes, but a power nap can be anything between 10 to 30 minutes. A study, published by the US National Heart Lung and Blood Institute, states that Shorter as well as power naps can help you become more alert. However, longer naps, when you sleep for more than one hour, have been associated with obesity and put you at an increased risk for cardiovascular diseases.

2. Decide when you want to wake up

Be very strict about your routine. Make sure to set an alarm that will wake you up on time. “Set an alarm to make sure it doesn't turn into a very long sleep session. Set an alarm to wake up after 20 to 30 minutes. Time it for 20 mins ideally,” explains Dr Pirzada. A study, published in Clinical Neurophysiology, observed that a 20-minute nap helped to improve the participants’ sleepiness levels, as well as their performance and self-confidence levels.

Keeping an alarm clock next to you, with a fixed alarm, can help you sleep for the optimum amount of time during your power nap. Image courtesy: Pexels

3. Early afternoons are the best

Keep it early in the afternoon so that it does not disturb your nighttime sleep. Nap at a strategic time 5 to 6 hours before bedtime. A study, published in the Journal of Sleep Research, states that naps taken later in the day were associated with poor sleep at night, increased sleep fragmentation, and diminished sleep quality.

4. Set your environment

You must sleep in a calm setting, away from all the noise, as this will give you the maximum benefits of a power nap. Also, make sure you allow yourself time to wake up and get back to work gradually. Set conditions to fall asleep like low noise and a darkened room with a comfortable bed. Noise, light and uncomfortable temperatures can interfere with the quality of sleep. Check out some other ways to improve your sleep quality.

5. Take it only if you are tired

This is essential while learning how to take a power nap. Take a power nap only if you are tired. “You don't have to always sleep, you can give your body a wakeful rest time to rejuvenate. Do not take a nap if you are not feeling like or tired,” says Dr Pirzada.

While power naps help you rest, they are not a cure for sleep insomnia and sleep apnea. Image courtesy: Pexels

6. No caffeine before the power nap

If you have decided to power nap, then cut down on the caffeine before that. Caffeine, especially after 3:00 PM acts as it is a stimulant and may disrupt your sleep. “Caffeine stays in your system longer than you think, it's half-life being up to 6 hours,” says Dr Pirzada. Check out other drinks that help you sleep better.

7. Don’t count them as a cure for sleep deprivation

If you have been diagnosed with sleep deprivation, or suffer from insomnia or sleep apnea, then it is important to consult a doctor. Taking power naps will not help you in this case. Instead, check out these exercises to beat insomnia.

Summary

A power nap can do wonders for your day. It can help you get rid of exhaustion and stress, and help you feel less fatigued. However, timing your naps well, and capping them are the secret to a good power nap. Try to not exceed 20 minutes while you power nap, make sure you are in a comfortable environment and have not had any caffeine before your nap.

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