Does A Power Nap Really Improve Your Productivity?

sleeping pod

sleeping pod

From my personal experience growing up in Switzerland and seeing my father having power naps, I would say it works. Here is my story:

Growing up in Switzerland during the 60s where the main meal of the day is eaten at noon, my dad always came home for dinner at noon. Then after the meal, he lay down for a short 15-20 minute nap on the sofa and we kids were told not to bother him. He never set a timer, but always woke up like clockwork after about 15-20 minutes. Then he went back to work refreshed.

He did the same thing when we went on vacation to Italy only this time it helped him driving long distances. Once he got tired driving, my mom took over the wheel and he  had again a 15-20 minute nap. One time, I decided to follow his lead and realized that when I woke up I felt refreshed again. So, I always followed his lead.

The Effects of a Power Nap

power nap effects

image credit → http://pixelatedgreatness.com/

My research on power napping for this article revealed the following.
Power naps do work, but it depends on the length of the nap.

  • 5-minute naps produce are not as effective, they are just too short in duration
  • 10-minutes naps produce immediate improvements giving you a quick boost of alertness
  • The ideal time for power naps is in the 10 to 20-minute range. These power naps provide the most benefit.
  • Having a nap, does not mean that your are lazy, you are just smart.

Power Nap Lengths

power nap lengths

image credit → freedigitalphotos.net

Power Nap Tips

When you take a power nap you don’t want to fall into a deep sleep. You just want to doze off and feel relaxed, but if someone woke you up you probably wouldn’t even notice that you had been asleep.

However, beware that taking a long nap or too late in the day can negatively affect your nighttime sleep.

In the next article you will learn → How Sleep Affects Your Job Performance.

 

I’d like to hear your ideas and tips. Please leave a comment below ▼

 

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