Power naping is not just a toddler or a slow Sunday afternoon. When work properly, sleep of a strategic day can increase your smart, improve your mood, and increase your productivity the rest of the day.
Here is the key word Correctly -Because a poor time or a very long blink can make you feel worse than starting. And science is interesting behind power napping.
A short sleep can restore the academic function during your natural afternoon during an energy dip, can improve memory stability, and even promote your immune system. NASA research published in the Journal of Sleep Research has shown that 26 -minute NAP pilot performance can improve 34 % and 100 % alert.
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However, niping is an art that requires a specific rules. Time is wrong, sleep too late in the day, or blink too late in the day, and you will either awaken the bullying or fight to sleep at bedtime.
Follow these five essential doses and donuts, and your power neps will actually promote your energy.
Do: Keep it short
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The golden principle of power napping is time. Limit your blink to a maximum of 10-20 minutes. This sweet place allows you to rest in the lightest stages of sleep without entering deep sleep, which is why when you are awake, this is a sense of misconduct.
Set up an alarm for 20 minutes and stay on itEven if you don’t feel that you are really sleeping. Often, just lying down and relaxing your eyes provides important benefits. Your brain continues to process information and restores itself during calm rest.
If you need a regular long nap, This shows that you are not getting enough quality sleep at night. 20 minutes of power naps should make you feel refreshed and alert, not as if you need another hour sleep.
Do not: After 3 o’clock
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It is just as important to spend the right time of your blink during the day as restricting its duration. Avoid nipping after 3pmBecause it can interfere with your ability to sleep regularly.
Your body naturally suffers from energy shortage between 1pm and 3pm, making it an ideal window for the electrical blink. This time is in accordance with your circidine rhythm and will not interfere with your night’s sleep schedule.
If you feel yourself tired after 3pm, tired, Try a mild workout, bright lighting, or caffeine instead of blink. These alternatives can promote energy without compromising your evening sleep.
Do: create the right environment
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Your nipping environment can make or break your power nap experience. Find a cool, dark and quiet place where you will not be disturbed. Even if you can’t make your place completely dark, Can help wear eye mask Play your mind that the time has come for a rest.
Temperatures are far more important than you think. Slightly cool environment promotes better sleep Beginning if you can’t control the temperature, remove a layer of clothing or use a fan to cool.
Consider the use of an air plugs or white noise app To prevent disturbing sounds. Even if the noise does not raise you fully, it can prevent you from reaching the rest recovery stages that make the power neps effective.
Do not: expect to sleep immediately
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Many people withdraw from power nipping because they do not sleep in the first few minutes. This is a mistake. Even if you don’t really fall asleep, Staying with your eyes in a silent environment gives important benefits.
This “calm awareness” still allows your brain to rest and reset. Your nervous system turns into a more comfortable state, your heart rate slows down, and mental fatigue begins to disappear. Don’t put pressure on whether you’re really sleeping – just focus on it Convenience
Power napping can make many efforts to master the art. Your body needs time to adjust this new routine, so Be patient with yourself. Permanent temperament is the key to training your body to relax effectively during these short windows.
Do: Use caffeine with a strategy (“napkino” technique)
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Here is a contradictory trick that has caused a lot of productive experts to swear by: Drink a cup of coffee before your power blink. This technique, called “napkino” or “coffee nap”, takes advantage of the time of caffeine.
It takes about 20 20 minutes to kick caffeine, which means that when you wake up from your hide, it will start to work. This creates a double -blowing promotion by both the rest and the caffeine, which you encourage more than just any strategy.
The key is to drink your coffee quickly and then lie down immediately for your 20 -minute blink. Do not sip it slowly or add a lot of milk that makes you feel too much to relax. Black coffee or espresso works best for this technique.
The bottom line
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Perfect power napping is a skill that improves with exercise. Start by focusing on time and keep it short and early in the afternoon.
Create a permanent environment that indicates your body, it’s time to rest, even if it is just dimming the lights and putting the noise on your desk on the headphone.
Remember. The purpose of electrical neps is to fulfill the good habits of sleep at night, not to change. If you find yourself just relying on naps daily to work, it may be time to test your sleep schedules, stress levels or overall health.
Get mastering these five rules, and you will find that a short rest of the afternoon can be the difference between dragging your day and eliminating strength to save energy.
Now you have learned how to take the perfect Power Nap, why not take a look at our other useful leaders?
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