The Art of a Short but Quality Nap. Effectively Converting Energy To Be Productive Again

The Art of a Short but Quality Nap. Effectively Converting Energy To Be Productive Again
The Art of a Short but Quality Nap. Effectively Converting Energy To Be Productive Again

After noon, usually the body is tired and the mind becomes less focused. Moreover, the condition of a full stomach after lunch sometimes makes you sleepy and lethargic to continue with work.

Actually the adult body also needs adequate rest, not just coffee and lunch, during breaks. Like children, adults also need naps.

Yes, take a nap! It may sound impossible given the conditions and demands for activities during the day which are quite dense. However, you can use a power nap to really give your body a break.

A power nap is not an ordinary nap, the term power nap is used to describe the art of arranging a quick but quality nap. In principle, power naps are effective for office workers or anyone who needs a shot of energy after a half day of work, but doesn't have much time to rest.

If all you're thinking about is napping for 1 to 2 hours, it's probably interfering with work. However, power naps are different from regular naps. Power naps should only be done for a maximum of 20 minutes, so that the body is not yet in the Rapid Eye Movement phase or deep sleep. The power nap allows the body to easily wake up from sleep in a refreshed state like two hours of sleep.

Napping using the power nap principle is effective to restore energy and focus the mind to return to work after a break

Most people usually use the afternoon break to hang out, have coffee, play social media and eat out. In fact, these activities require a lot of energy.

Therefore, experts recommend power naps as the most effective way to rest. Especially if you lack hours of sleep at night which makes your day even more tiring.

Power naps can be a quick energy booster compared to other rest methods. In addition, regular power naps can also improve long-term memory, creativity, cognitive function, reduce the risk of heart disease, liver problems, and stroke.

In fact, you can also replace a reduced night's sleep with a power nap, because it can replace two hours of your sleep. If you get enough sleep at night, a 20-minute power nap can equate to 3.5 hours of sleep, without disturbing your sleep at night.

However, keep in mind that the maximum is only twenty minutes! If more than that even 40 to 60 minutes, you can be sure you will wake up tired and have a headache or often called inertia.

Sleeping for 10 to 25 minutes is included in the second sleep phase. The heart rate begins to regulate, the eyes begin to calm and the brain waves begin to slow down, but have not entered the delta wave or deep sleep phase until dreaming.

When you wake up, your body is refreshed, especially if it has become a routine, then you can get the full benefits of energy and a fairly good level of focus like in the morning. So you're better prepared to get on with work without feeling sleepy, even more energized.

Actually there is no benchmark for the best time to take a nap because everyone's half day work is different. However, if the power nap is done in the afternoon, for example in the afternoon, it can affect sleep at night.

Usually results in difficulty sleeping and even staying up until morning. If you are the type of worker from morning to evening, you can take advantage of your rest or free time between noon and the next few hours.

If you're not used to doing power naps, it can be quite difficult to do it the first time. Try some of tips below!

Some people who try power naps in the early stages of refraction usually find it difficult to wake up. Even if they could, they would wake up in a state of shock, causing a slight headache.

However, after getting used to it, the body is able to adjust itself to wake up from a short sleep phase. Here are tips for doing a power nap in the midst of your busy day:

Find a quiet, dim and cool place: Environmental conditions greatly affect the quality of the power nap. Make sure your friends know you're on a break and can't be bothered. In addition, dim light conditions and cool air are also important to make the body relax so that you fall asleep quickly.

Set an alarm to make sure you don't go too far until dreamland: The alarm will help you get up on time and commit to getting up as soon as your nap time is up. If you prefer to be lazy, it is not impossible that you become sleepy and end up sleeping again. If necessary, you can ask a friend to wake you up after 20 minutes.

Consuming caffeine before a power nap can help you feel refreshed when you wake up: In fact, napping is better than caffeine in terms of maintaining energy. If you're used to needing caffeine to stay fresh, you can have a glass of espresso or cold, unsweetened coffee before a power nap. Caffeine will react in the body for 20 minutes after consumption, this can provide additional energy to wake up more refreshed.

Do power naps consistently, at least twice a week: Power naps are like any other good habit which, if practiced only occasionally, may be less useful and more difficult to implement. So you need consistency to take afternoon breaks to sleep. You can do it at least 2 times a week and it will take 2 to 4 weeks of trial and error to make it a habit.


As workers we can also apply power naps in our own way. For example, take part of the break to take a nap before lunch. Especially for those of you who are still working from home, maybe power nap training can be easier, right? The principle is only one, only 20 minutes, don't go too far!
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