Why Power Naps Should Be Part of Your Daily Routine
We all know that feeling. It's the middle of the day, sometime after lunch. You are on your third or fourth cup of coffee, but it's not working. It's an out of body experience, but you also feel all the weight on your eyes and back. You are sleepy, and a nap would really be good right now.
Studies and wellness experts say you should. But you won't because it's taking time away from being productive! Or so you tell yourself. You trudge on with work, hoping to make sense of everything that's happening around you. And because you really need a pick me up, you grab that doughnut or bar of chocolate you said you were not touching today.
It may feel counter-intuitive, but power naps are so-called because they power you through the rest of the day. Drowsiness and lack of sleep affect the body in unhealthy ways.
In their blog, Runtastic lists down a few compelling reasons why you should try to squeeze in a short power nap.
We're sharing some of them for you to consider:
· People who are always tired tend to reach for fatty unhealthy foods to make up for the loss of sleep.
· Adequate sleep can help you lose weight.
· Napping increases your ability to concentrate and boosts your memory.
· Productivity is proven to increase after a power nap.
· Good sleep helps your skin and maintains your youthful glow.
· Napping lowers your risk of heart conditions such as heart attack and stroke.
· Power naps improve your mood. Say goodbye to being the office grouch.
· A short break to decompress helps reduce your stress levels.
Our bodies are designed for naps. We get more tired in the afternoon, or 8 hours after we've woken up.
How long can I nap?
A lot of my friends joke that they can't do power naps because it turns into a full afternoon sleep. We don't want that to happen. But if your body really needs that rest, it might mean you've been overworking it.
Remember that there are different stages of sleep. The sleep cycle includes light sleep, deep sleep (a crucial stage in repairing the body), and REM sleep. REM or rapid-eye-movement sleep is when our mind is being repaired.
For power naps, we want to stay in the light sleep stage of the sleep cycle. Experts have rounded it to 15 to 30 minutes, any longer and it might cause you to wake up even more tired.
Napping Tips:
Whether you work from home or in the office, you should add power naps to your daily routine. Make the most of your day by hitting the snooze button. To start this new habit, take these tips:
· Choose the right time - only you know your schedule. If you wake up really early in the morning, nap time might be right at noon. Listen to your body and take note of the hour that you are most sleepy. Experts suggest the window between 1 to 3pm.
· Caffeine is a friend and foe - friend, if you want to change your sleeping habits, I beg you, stop drinking coffee after 3pm! Caffeine can stay in your body for a minimum of 6 hours. However, you can drink coffee right before your power nap. It takes 20 minutes for the beverage to take its effect. If you time it perfectly, you will wake up refreshed and alert.
· Create a dedicated nap zone - a cool, cosy place with minimal noise is optimal for the perfect nap. Turn off your phone but don't forget to set an alarm!
Power napping is a talent and a skill you can learn over time. Make it one of your new habits before the year ends.
Check out these articles for more sources and tips:
· An in-depth discussion on power naps: https://www.healthline.com/health/guide-to-power-naps#How-does-a-power-nap-compare-to-a-coffee?
· The Best Essential Oils for Sleep: https://www.bwglifestyle.com/blog/2020/2/21/the-best-essential-oils-for-sleep
· The Best Evening Rituals: https://www.bwglifestyle.com/blog/2020/7/6/4-evening-rituals-to-have-the-best-morning
