Work can be stressful and tiring. If you’re working non-stop your concentration can lapse over the course of the day. Many people find they lose focus, especially in the afternoon, and long for a lie-down. If this happens, power napping can be a great solution. The Swiss Council for Accident Prevention (bfu) also recommends a short nap if you’re feeling tired.
How power napping works
A power nap lasts between 15 and 30 minutes – no longer than this, because you’re only supposed to fall into light sleep. If you’re in deep sleep it’s harder to wake up again. It’s a good idea to set your alarm and stretch after you get up from your nap.
A power nap boosts your energy levels, reduces stress, and puts you in a good mood. It also improves your memory and powers of concentration. And it’s good for your health, especially your cardiovascular system.
But it’s important to remember that a nap is no substitute for a good night’s sleep, so don’t reduce your sleeping time just because you’ve had forty winks during the day.
Tips on falling asleep
Many people find it hard to sleep during the day. But this can be trained.
Prepare mentally for your power nap, and relax your tongue and jaws. This technique stops the flow of thoughts.
Find a suitable place and comfortable position to nap. This will boost the effects and ensure your muscles don’t tense up.
Make the room dark, or use a sleep mask.
Make sure you’re in a place where there won’t be any noise or disturbance. Some people find relaxing music helps.
Try 3-3-6 breathing: breathe in through the nose for around three seconds, hold the breath in your belly for around three seconds, then breathe out through your mouth for a count of around six seconds. Changing the rhythm of your breathing automatically changes your heart rhythm as well.