10 Tips for a Refreshing Power Nap

Amy Taylor August 12, 2014

More and more studies are pointing to the benefits of napping, better known as ‘power nap’. Research shows that it can greatly benefit your mental health, promoting alertness, performance, creativity. Even just a 10-minute nap can revitalise your brain and help you stay more alert for more than two hours, according to a study published in the journal Sleep.

So how do you maximise the health benefits you get from napping? Here are some strategies:

1. Nap on time.

Experts say that the best time to nap depends on your sleep schedule. For instance, those who wake up at 5am should take a nap at one in the afternoon, whilst those who wake up at 9am should nap around 3pm. Otherwise, you may feel lethargic in the middle of the day if you are an early riser (especially if you have a lot of physical activities) or if you may not feel sleepy during bedtime.

2. Choose afternoons.

It is human nature that we tend to sleep for long at night and feel sleepy in the afternoon. So why not go with the flow?

3. Be consistent. Keep a regular nap schedule. Prime napping time falls in the middle of the day, between 1pm and 3pm.

4. Determine how much nap you need.

For most people, between 10 and 20 minutes is the best nap duration. If you’re planning to sleep late, consider napping for about 2 hours. Research shows it can significantly improve alertness for up to 24 hours. If you’re studying and want to help your brain retain as much information as possible, consider napping for 30 minutes. Even this short period of time can help your brain consolidate and process new information.

5. Go dark. Nap in a dark room or wear an eye mask. Blocking out light helps you fall asleep faster. And don’t forget to stash a blanket nearby to put over you because your body temperature drops while you snooze.

6. Set an alarm. Setting your alarm is really helpful in napping because it prevents you from oversleeping. Too much nap can have undesirable effects too, such as grogginess and reduced performance. This results from waking up in the middle of deep sleep.

7. Try meditation. It may feel like you are going to fall asleep anytime soon but the moment you lie on bed, your mind starts racing. Meditation techniques like deep breathing and visualisation can help you nap easily.

8. Make it a habit. If you make napping a part of your daily routine, you will find it easier to fall asleep easier and enjoy the benefits this relaxing habit has to offer.

9. Make sure you’re still getting enough sleep. Even though you are taking naps regularly, make sure you aren’t falling short of night time sleep. You can’t fill up sleepless nights with power naps.

10. Don’t push it. Some people aren’t really into napping. If you’ve tried all the above tips and still you couldn’t get an afternoon nap, you just might have to skip the midday option and make sure you’re getting enough shut-eye at your regularly scheduled bedtime.