Most people nowadays don't get enough sleep.
Then, they fall into a hole of afternoon fatigue - and try to fight it with coffee.
But that's not the solution!
When you're really tired, taking a nap is the best way to restore your energy and make you feel refreshed again.
Naps are wonderful, and dangerous at the same time!
I think everyone has experienced naps that went wrong: If you nap for too long, you wake up being disoriented, groggy, physically exhausted, and even more tired than before.
So what exactly is the formula to the perfect power nap?
Understanding our stages of sleep
To determine the length if the perfect nap, we first need to look at human sleep stages.
Generally, there are 4 different stages that we go through during our sleep.
Stages 1 and 2 are light sleep, while 3 is deep sleep and 4 is REM (Rapid Eye Movement) Sleep - this is the phase where we actually dream, and also counts as deep sleep.
So the length of your perfect nap depends on the length of these sleep stages - you definitely don't want to wake up in a middle of a deep sleep stage!
The perfect nap length
Within the first 20-30 minutes, you pass through the first 2 phases of light sleep.
This is what you should aim for if you're looking for a power nap: 20-30 minutes max!
When you wake up during one of these phases, studies have shown that your cognitive function,memory, productivity and creativity have been improved.
It will also decrease the sugar cravings that tired people tend to have, and 3 power naps a week can even decrease your risk for a stroke about 37% !
Overall, you will feel refreshed and less tired when waking up from a power nap.
Scientists from Australia have even found that a power nap of only 10 minutes already showed all the benefits of a 30 minute nap - but without any risk of waking up groggy!
If your naps surpasses 30 minutes, you will wake up feeling groggy and wanting to go back to sleep immediately.
This is because your blood pressure lowers in phases of deep sleep, and your body gets interrupted from a state of total relaxation.
Researchers have also found that the body goes through all 4 sleep stages in about 90 minutes - so if you take a nap for 90 minutes, you might also wake up feeling more refreshed than groggy.
But this time varies from person to person, so it will probably be better to stick to the 30 minute power naps if you depend on an efficient nap.
If you really need to re-energize, here is the ultimate tip:
Drink some coffee and then nap for about 20 minutes.
When you wake up, the caffeine is just about to kick in, and you'll have a double boost of energy.
Napping positions
Getting into bed is often not the best idea for a power nap.
Then, you might be tempted to nap for too long!
It's better to lay down on a couch or rest on an armchair when you're at home.
Studies have also shown that napping in a position where your upper body is slightly propped up helps you not to fall into the deep phases of sleep.
If you are in an office, you can either nap while sitting and resting your upper body on the desk, or lean far back on your chair and put your feet in an elevated position.
I know it's often very tempting to nap for longer than 30 minutes - but if you know the negative effects of a long nap, maybe you'll be more motivated to wake up when your alarm rings after half an hour!
Countless studies have shown that power naps increase our productivity - so next time you need an energy boost, skip the caffeine and take some time to nap!
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