Monday, March 27, 2017

How To Power Nap: Increase Your Energy By Laying Down

As a busy parent, it can seem impossible to find the time of day to fit everything in, let alone rest a bit. But carving out the time to nap can be surprisingly beneficial and aid you in getting everything else on your plate accomplished. Learning the secret to the power nap can help you increase your performance and energy levels.

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According to, a 10-20 minute nap has the most benefits, some maintained for up to 2.5 hours after waking up. If you sleep longer than 20 minutes, your body can experience up to 30 minutes of impaired function after waking, usually called grogginess. Each body is slightly different, so when trying out the perfect length of your power nap, start by taking a 15-minute rest and see how you feel.

Early afternoon seems to be the best time to nap. Our bodies are naturally programmed for two periods of intense sleepiness, from 2 AM – 4 AM and from 1 PM – 3 PM. If you have a hard time falling asleep quickly, try darkening the room, listening to meditation music, or even swaying in a hammock. It is also important to note that the more regular your naps are, the more effective they become. A person who power naps every day will see the most improvements.

Benefits Of The Power Nap

Did you know regular napping increases your body's ability to control cortisol and other hormones related to stress? Napping can also improve your mood, help you relax, and restore alertness. A 10-minute nap has been shown to increase alertness, cognitive performance, memory, and stamina. If you find yourself always lacking energy and feeling fatigued, working a power nap into your schedule is a better solution than grabbing for another energy drink or cup of coffee.

The research is conclusive: the perfect nap is powerful. Consider catching up on some shut-eye this weekend and see how you feel. Maybe it will become a daily doze.

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