To take a power nap, find a quiet, dark place to sit or lie down. A quick power nap can help you combat drowsiness and make you more alert and productive. Just because youre sleepy doesnt mean you can crash out without eating and getting ready for bed. ", and the benefits it provides. And, if done right, they can really help you get through the day. For tips on falling asleep quickly, like listening to soothing music, keep reading! "Using this time to decompress can be quite refreshing as well," she says. Use a timer. In addition to making you feel more rested and alert, the electrical signals in your nervous system strengthen the connection between neurons involved in muscle memory, making your brain work faster and more accurately. Imagine this: youve had a long day at work, and you cant wait to get home and take a quick power nap to recharge your batteries. Although napping for too long can leave people feeling dazed or groggy, a well-timed power nap can effectively relieve fatigue and increase focus for up to several hours. By maintaining a regular routine and being mindful of when and how long you nap, youll train your body to wake up more naturally after a short sleep session. So, you settle in for a brief snooze, but before you know it, an hour or two has passed! You can also try one of the commercially available power nap machines or CDs that play a special soundtrack designed to induce a sleep state. You might ask, Coffee can wake you up, why drink it before taking a power nap? Believe it or not, the experts recommend it. It may not be easy at first, but youll get the hang of it. Include your email address to get a message when this question is answered. #8. Stage 1 is when you first fall asleep and your eyes roll back so you cant see. In addition to the length (about 10 minutes) and the timing (about 2:00 PM), there are other ways you can make the most of your power naps: Try deep-breathing or another relaxation technique as you start. Power Naps: Benefits and How To Do It - Cleveland Clinic Snoozing for an hour or 90 minutes can help you make up some of that sleep deficit. When you sleep longer than half an hour, your body will feel sluggish when you wake up. If you have trouble falling asleep, try a warm shower. Close your eyes even if you don't sleep. You may not be able to fall asleep right away, especially if its too noisy. Try to relax, and avoid focusing on falling asleep, which will only keep you awake for longer. Additionally, avoid relying on caffeine or other stimulants before napping as these can interfere with the quality of your restorative nap. What is a Power Nap? Some people believe they can take a 20 minute power nap without oversleeping, while others think they will fall asleep during their entire lunch break. Now that youre working from home, take the opportunity to enjoy a power nap. There are 10 references cited in this article, which can be found at the bottom of the page. We've all been in the situation where we just need a short nap but as soon as our head hits that pillow we are out for hours. Rule 1: Make Sure that You are Allowed to Take Power Naps Rule 2: Find a Sweet Spot to Take Your Power Nap Rule 3: Choose the Tool that can Help You Wake Up and Never Hit Snooze Rule 4: The Ideal Length of How to Power Nap is Between 15 and 30 Minutes Rather than stressing about your ability to drift off or putting pressure on yourself to do so, remind yourself that this is a time for relaxation or meditation. The key to successful power napping is its length. Just like long naps, late naps can interfere with your sleep cycle and keep you. Instead of feeling rejuvenated, you may end up more tired than before. That's why power naps are far superior than just letting yourself snooze without an alarm during the day. Before we detail exactly how to take a power nap, we'll need a disclaimer. The effects of napping on cognitive functioning. Trusted Source The possibility of accidents with construction workers, delivery persons, or long-distance drivers becomes much more real. We may feel groggy due to a low rhythm and from just waking up. I recommend having a nap every day when you normally would get up. As the nations health protection agency, CDC saves lives and protects people from health threats. Ah, power naps! Learn more about our affiliate and product review process. Sound familiar? Leaning into this time will make it easier to fall asleep. Effects of a short daytime nap on the cognitive performance: A systematic review and meta-analysis. In taking these steps to prevent oversleeping during power naps, we are giving ourselves a precious gift one of refreshed minds and rejuvenated spirits. A power-nap captures the benefits of the first two of the five stages in the sleep cycle. When youre driving home from work, dont just decide what time you want to take your nap then and there; stick with a pattern that works for you and your schedule. Soon enough that nap has turned into a deep sleep and you will wake up feeling more groggy than you started off. National Heart, Lung, and Blood Institute (NHLBI) Ive always been a big fan of sneaking in a quick 20 minutes of shut-eye to recharge and boost my energy levels during the day. Jay Summer is a health content writer and editor. Make sure to set the alarm for around 20-30 minutes after lying down this will give you enough time to fall asleep while still keeping the nap short enough to avoid entering deep sleep stages. 7 Rules to Follow on How to Power Nap without Oversleeping 10 Quick Solution, Why Does Baby Fight Sleep? It may be hard to concentrate and stay alert. Do I Need To Take Naps Every Day? 9 Tips to Avoid Feeling Sleepy While Studying, How To Get Rid of Headache from Oversleeping? Necessary cookies are absolutely essential for the website to function properly. It should be a quiet, comfortable, and inconspicuous place. Eat A Healthy Breakfast Eating breakfast can help improve your energy levels throughout the day. And, 10:00 PM to 7:00 AM. Want CNET to notify you of price drops and the latest stories? 2023 CNET, a Red Ventures company. Staying in the lighter sleep stages during your nap is key to making sure you feel better, since waking up from a deep sleep suddenly during the day (or anytime) can feel jarring and make you feel less than rested. The length of your nap depends on your personal preference. I usually set my alarm to go off after 25 minutes. feeling sleepy or dozing off. [1] However, Harris advises seeing your doctor, who may want to evaluate you for a sleep condition (sleep apnea, for example) if: Is this an emergency? You know that napping for just 20-30 minutes can significantly improve your mood, alertness, and overall productivity. Set a timer for no more than 20 minutes. When it rings, wake yourself up. "Taking naps during the day can really interfere with the quality of sleep that you get at night. It's just after lunch and you're fading fast. If you're in need of a power nap, make sure you do it right so you wake up feeling refreshed and not groggy. It is important to never ever hit the snooze button. Centers for Disease Control and Prevention (CDC) In Japan, "inemuri" means napping while present, and is seen as a sign of hard work. Plus, napping after 2 p.m. may interfere with bedtime. From today forward I will bring lunch to work from home, then drive my car and pretend as if. This can lead to stomach cramping and disrupts your natural relaxation process. It is easy to oversleep if you have a very comfortable place. The Easiest Way to Power Nap - wikiHow . Dont nap longer than 20 minutes, no matter how good it feels. Mental discipline plays a huge role in this process, as it helps you stay aware of how much time youre spending on your nap and ensures you dont oversleep. Even just resting with your eyes closed can help! wikiHow marks an article as reader-approved once it receives enough positive feedback. With some tried-and-true tips and tricks that Ive gathered over the years (and countless napping experiences), youll soon be able to enjoy your power naps without worrying about oversleeping and ruining your sleep schedule. If you want to take a short nap without oversleeping here are some things to keep in mind: It's important to make sure you don't go to bed too late or stay up too long before going to sleep. Twenty to twenty-five minutes of laying down or sitting in meditation will improve your mood, energy, focus and decrease stress.". How To Take Power Nap Without Oversleeping? National Heart, Lung, and Blood Institute. Avoid drinking alcohol or caffeine 30 minutes before or after napping. You may feel groggy when you wake up from naps that are much longer. This will help ensure you dont get too comfortable and end up snoozing for longer than planned. How to Power Nap to Boost Productivity, According to a Sleep - CNET When not writing, she enjoys reading and trying out workout classes all over New York City. Drink a Cup Of Coffee Before You Nap. Your brain is good at processing information throughout the day, and it will slow down your ability to process new information. For more, check out CNET's list of the best sheets and pillows for your bed. After all, as Shakespeare once said: Sleep that knits up the ravelled sleave of care Balm of hurt minds.. Whenever possible, try to take your power nap somewhere thats filled with bright natural light. As a result, you may sleep longer than intended. Centers for Disease Control and Prevention., Retrieved April 6, 2023, from. So go ahead, embrace the sunshine and keep it cool while you recharge with a quick power nap! Always consult a physician or other qualified health provider regarding any questions you may have about a medical condition or health objectives. Instead of feeling refreshed, you may feel more tired than before. 2. See how your sleep habits and environment measure up and gauge how adjusting behavior can improve sleep quality. From 4:00 PM to 10:00 PM. By using our site, you agree to our. As you settle in, try focusing on your breath and letting go of any lingering thoughts or worries from the dayallowing your mind and body to fully relax. National Institute for Occupational Safety and Health. This way, your body does not confuse your sleeping and waking hours. If you encounter some difficulties falling asleep or feeling tired all the time, you need to visit a health professional immediately. 1. This website uses cookies to improve your experience. How to Power Nap to Boost Your Productivity | Casper Blog While waiting for it to kick in, you can take your power nap. This allows you to experience the benefits of a power nap without feeling groggy afterward. Staying in the lighter sleep stages during your nap is key to making sure you feel better, since waking . "A power nap is a shorter nap that's refreshing and can help make you more alert for a few hours without interfering with nighttime sleep," Harris says. If you are uncertain whether you have health issues or not, it is prudent to consult your doctor. Its all about pacing yourself and finding that sweet spot where you get just enough rest to recharge, without slipping into a deep sleep. 0:00 / 2:18 How to Take a Power Nap Without Oversleeping Personal Development Success 464 subscribers Subscribe 0 No views 1 minute ago #powernap #nap #sleep. How to Count Sheep: Does It Really Help You Sleep? Aim to nap in the early afternoon. How long does a 20 minute power nap last? Read our full, Centers for Disease Control and Prevention (CDC). Dont nap until 4 or 5 hours before you need to get up. A Profile With This Email Address Already Exists! Overuse of caffeine can lead to dependence, and cause side effects such as interference with normal sleep cycles. You can finish the rest of your tasks for the day and still have enough energy to spend time with your family. If you struggle with daytime sleepiness, you may need to evaluate just how much sleep you're getting at night and make adjustments to your schedule if you're able. Time It for 20 Minutes Twenty minutes is the sweet spot for a nap that will leave you feeling rested but not groggy. How Long Should A Nap Be? But there's a secret to doing it right. Power naps are unlikely to interfere with nighttime sleep if taken in the early or mid-afternoon. She's written about fitness and wellness for Well+Good, Women's Health, Business Insider, and Prevention.com among others. Best 6 Common Reasons, The Vertical Sleeping Bed for Enhanced Comfort and Space Efficiency. Standard Bed Frame / Mattress Foundation/Easy Assembly, Grey, Queen. For tips on falling asleep quickly, like listening to soothing music, keep reading! Yes, You Can Take a Nap Without Ruining Your Sleep. Here's How six natural sleep aids that can help you overcome insomnia. Some cultures already embrace the concept of the power nap. Always keep in mind that you are just taking a power nap and not a long nap. But if you are one of those people that tend to oversleep after a nap, you can use these techniques to prevent oversleeping at power naps: 2. Yes, I said that all you need to do to avoid oversleeping when you go power napping is to follow these rules, and the first one seems to be somewhat off. #6. You can also try putting all thoughts out of your mind. Creating a relaxing environment is essential for maximizing those precious moments of shut-eye. Oversleeping during a power nap can leave you feeling groggy and disoriented. You don't want to tire yourself out as that nap will turn into a long sleep. There is no such thing as too long for a nap. As a result, you should feel fully awake and rejuvenated after that. As weve seen, natural light can play a significant role in helping us maintain proper sleep patterns. Start your personalized sleep program today. In stages 4 and 5, deep sleep occurs with movement and muscle relaxation, making it difficult to wake up. Many organizations have already incorporated nap rooms into their offices. You can feel better after about 20 to 30 minutes of lighter stages of sleep," Conroy said. Dont sleep on your back or stomach. You will still have the decent mental energy to carry out your daily tasks without being tired or sleepy. Hartzler B. M. (2014). Everyone knows a power nap feels good, but did you know power naps fit right into your normal sleep/wake cycle? If you are at work, dont stay in a position that makes you comfortable for too long. Choose a quiet, darkened location. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/a\/a3\/Power-Nap-Step-1-Version-2.jpg\/v4-460px-Power-Nap-Step-1-Version-2.jpg","bigUrl":"\/images\/thumb\/a\/a3\/Power-Nap-Step-1-Version-2.jpg\/aid66670-v4-728px-Power-Nap-Step-1-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"