Summary HOW To Take a Power Nap (Youtube) www.youtube.com
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n/a Power naps can be, well, powerful, but that's only if you know how to take them. We've all heard of power naps. When's the best time to nap? How long should I nap? I mean, I'm an adult.
n/a It?) napping for kids and grandmas? So in this video, we're going to tell you how to get the best possible power nap, why it can help you, and why these are the key to power boosting your productivity? The main difference between a power nap and, say, a regular old Right too much of lunch and now I'm tired nap has to do with the amount of time you spend napping. The average nap can last between 30 90 minutes. A power nap though lasts between 20 and 30 minutes?
n/a You might think 20 minutes is too short, but it's actually the sweet spot. About half of all nappers wake up feeling groggy? That's because they sleep too long. The key to a successful power nap is waking up before you fall into deep or REM sleep. Waking up during these stages causes sleep inertia?
n/a It's that disorienting feeling you get after waking up. Let's say you're napping on your lunch break. You don't wanna feel groggy and tired all afternoon. That defeats the purpose, doesn't hit? According to doctor Natalie Dautovich, a psychologist at Virginia Commonwealth University, a 20 minute window between 1 and 3 PM is the best time for a quick power nap.
n/a Before we get into how to take a great power nap, let's dive into why you should. We know when to nap and we know how long to nap, but what's the point? What are the benefits of taking a power nap during your workday? Think of a power nap as a quick shot of energy. You're not looking for a full night sleep, just enough to power through the day.
n/a Refreshing naps will leave you feeling calm and relaxed. They can make you more alert, improve your mood, and even boost physical performance. In fact, studies found that napping can improve an athlete's reaction time, cognitive function, and endurance. Small scale studies found that power naps can boost your immune system done and reduced stress levels? Those who took power naps once or twice a week lowered the risk of cardiovascular events.
n/a Even NASA understands the benefits of a good power nap? After a 25 minute nap, astronauts were more alert for 2 hours after waking up. After that study, power naps became an integral part of the best space program? So the next time someone questions why you like napping, just say it's what the astronauts do. Power napping has its benefits.
n/a It also has its drawbacks if you're not doing it right? If you nap too long, you might wake up feeling groggy and irritable. If you nap too late, you might have trouble falling asleep that night. The most important thing is to get up when the alarm goes off? We know how tempting the snooze button is, but don't press it.
n/a Don't press it. Don't force yourself to nap either. Some people can't sleep during the day. Others can't sleep outside the comfort of their bed. Trying and failing to nap might just stress you out, and we don't don't want that’s.
n/a The 3 keys to refreshing power naps are length, time, and place. So first off, keep your naps between 20 and 25 minutes. That's it?) sweet spot? Never sleep more than 30 minutes. This keeps you from falling into deep or REM sleep, which is harder to wake up from.
n/a This might sound counterintuitive, but try drinking coffee right before nap time? It takes about 30 minutes for caffeine to affect your body. The extra jolt will make you feel more alert after waking up. If it's 130, Set your alarm for 155, then set another 1 for 157 to make sure you get up. The boss might be watching.
n/a That leads us to the when question. The best time for a power nap is between 1 and 3 PM. This is known as the lunch dip. Your body clock has 2 peak sleepiness periods, the first comes at right, the second falls around lunchtime. Ride your body's natural tiredness into a quick power nap?
n/a It's what your circadian rhythm wants. Finally, find your perfect napping environment. Find somewhere cool, dark, and quiet? If you work from home, your bedroom will work just fine. Invest in blackout curtains, a white noise machine, and an eye mask to block out daytime distractions.
n/a They'll also come in handy at night. Some forward thinking offices have sleep pods for daytime naps. If yours doesn't, try to find the least distracting place of all? Power naps are the way of the future. Just ask NASA.
n/a A quick 20 minutes will leave you feeling alert, refreshed, and ready to take on the latter half of the day? Keep them short and sweet. Remember to set your alarm, and don't forget to bring your eye mask to work. And if you wanna learn more about how a white noise machine can help not just your naps, but your nightly sleep as well? We have a video all about that right here.
n/a Thanks for watching, everyone. Sleep well.