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This article was co-written by Luba Lee, FNP-BC, MS. Luba Lee is a licensed family physician practicing in Tennessee. She received her MSN from the University of Tennessee in 2006.
There are 11 references cited in this article that you can view at the bottom of the page.
This article has been viewed 8,196 times.
Do you nod off during your mid-afternoon break at the office, do you work two shifts a day or night shifts, or are you battling sleepiness while driving? No matter what you’re dealing with, a quick energizing nap (or nap) can help reduce stress, make you more alert and productive. [1] X Trusted Source PubMed Central Go to the source However, taking a nap is only effective if you do it right. Scientists have been studying energy naps and the results show that following the right steps will help you get the most effective nap.
Steps
Find the right place to take a nap
- Take a nap at work : A survey conducted by the National Sleep Foundation found that about 30% of workers are allowed to sleep at work, even some Employers also reserve a place for employees to take a nap. [2] X Research Source If your workplace is not suitable for naps, you can take a quick refueling nap in the car.
- Take a nap on the road : If you are driving, you should find a parking space to park. Do not park on the curb. Always turn off the engine and set the brake in emergency mode when parking. If at night, you should park your car in a well-lit place and there are many people around, and lock all the doors.
- Take a nap at school : If you have time and are allowed, you can go to the library to take a nap. The library is usually the quietest place in a school. If not, you can take a nap in the car (if you have one).
- If the place to take a nap is too cold, you should prepare a comfortable blanket or jacket to cover or put on. Conversely, if the place to take a nap is too warm, you should turn on the fan in the room if possible.
- If you use your phone to listen to instructions on how to take a nap, you should turn on “airplane” mode. This mode prevents calls and text alerts from disturbing you.
Choose the length of the nap time
- An energy nap offers the benefits of the first 2 of the 5 stages of a sleep cycle. These first two phases take place in the first 20 minutes. Besides helping you feel more relaxed and alert, electrical signals in the nervous system strengthen the connections between neurons in muscle memory, helping the brain work faster and more accurately.
- A power nap can be especially helpful if you’re trying to remember a lot of important information, like test information.
- If you have the time and are extremely tired physically and mentally after working all night (for example), a long sleep can help as it gives the body enough time to heal itself.
Take a nap in the most effective way
- If you can’t avoid background noise or have tinnitus, wearing over-ear headphones with soothing, relaxing music can help. Alternatively, you can wear earbuds that fit in your ears.
- However, if it is late afternoon, you should skip the caffeine because it makes it difficult to fall asleep at night. You should also skip it if you’re trying to quit caffeine.
- Remember how long you need to take a nap. If you want a 20-minute nap and it usually takes about 5 minutes to fall asleep, you should set your alarm for 25 minutes. If it’s easy to fall asleep, simply set the alarm for a few minutes more than your desired nap time.
- If you are one of those people who have a habit of pressing the “reset” button and then going to sleep, you should place the alarm clock around the room or as far away from people as possible if in a car to make it difficult to turn off the alarm.
- You can also try to get all thoughts out of your head and try focusing only on breathing. This exercise is similar to meditation and can help you relax to fall asleep quickly.
- Try counting down slowly from 100. If you forget what number you’re counting to, simply count back from 100. This tip helps you stop thinking about the thoughts that keep you awake. [12] X Research Source
- You can also try one of the commercially available nappers or CDs that help recharge your batteries by playing a special recording that puts you to sleep.
- Physical activity after waking up. Get your heart rate up a bit by jumping rope or doing a few push-ups, or you can try brisk walking in place.
- Wash your face and face a bright light source (such as sunlight) to help you feel more awake if you are still tired after a nap. [14] X Trusted Source PubMed Central Go to Source
Advice
- Force yourself to wake up. While naps are comfortable, you’ll need to wake up and get to work. Napping for too long can affect your sleep habits, so you should only take short naps.
- Remember that sleeping too long during the day will keep you awake at night.
- If you feel sleepy, don’t delay, take a nap right away.
- Choose to take a nap over caffeine, or try the caffeine pre-nap method described above. However, keep in mind that caffeine alone (especially in high doses) will not have the same benefits as an energy nap.
- Taking a nap until late in the afternoon can adversely affect your sleep habits and make you sleep deprived in the morning.
- Determine the nap time that works best for you. Some people feel their best after taking a 20-minute nap, while others feel their best after taking a 30-minute nap.
- Try a sleep aid device or CD (such as the Power Nap app), which plays a special audio recording that guides the brain into a nap. Power Nap guides the brain through cycles of deep sleep and REM sleep, leaving users feeling refreshed after just 20 minutes of rest.
- Try napping at the same time of day to create a schedule for regular sleep.
- Remember that short naps increase work performance. Some people don’t want to take a nap because they think it’s “lazy.” But if so, why are successful executives and athletes in the habit of taking a quick nap? Vinci, Albert Einstein and Thomas Edison all make time for a quick energy nap [15] X Research Source
Warning
- Energizing naps only help to a certain extent and are not a substitute for the benefits of a good night’s sleep. If you’re sleep-deprived, you need to get this under control before you can think about the full benefits of a energizing nap.
- Although commonly found in sodas, coffees, teas and “energy drinks,” caffeine is a potent and potentially addictive substance.Abuse of caffeine can make you dependent on it and cause side effects like affect normal sleep cycles [16] X Research Source Therefore, you should only consume caffeine to a minimum.
Things you need
- Place to sleep
- Alarm clock
- Caffeine (optional)
- Relaxing music (optional)
- Sleeping mask (optional)
This article was co-written by Luba Lee, FNP-BC, MS. Luba Lee is a licensed family physician practicing in Tennessee. She received her MSN from the University of Tennessee in 2006.
There are 11 references cited in this article that you can view at the bottom of the page.
This article has been viewed 8,196 times.
Do you nod off during your mid-afternoon break at the office, do you work two shifts a day or night shifts, or are you battling sleepiness while driving? No matter what you’re dealing with, a quick energizing nap (or nap) can help reduce stress, make you more alert and productive. [1] X Trusted Source PubMed Central Go to the source However, taking a nap is only effective if you do it right. Scientists have been studying energy naps and the results show that following the right steps will help you get the most effective nap.
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