Taking an afternoon nap has been part of humans every day for centuries. People like Napoleon, Da Vinci, Dali, and more recently, Churchill and Kennedy have been known for taking an afternoon nap. The main reason for that lies in the fact that an afternoon nap can quickly restore your alertness and boost your energy. But only if you do it right.
In this post, we are going to share with you an exact step-by-step process for the optimal nap.
Taking the Perfect Power Nap – The Step-By-Step Process
First things first, we recommend taking a power nap in the afternoon, about 15-60 minutes after your lunch. The reason for that is the fact that we are biologically most tired at this time of the day. Visit this website to learn more about napping.
Before you take a nap, you need to do a couple of essential things.
Find a Dark & Quiet Place
First, find a quiet and dark place. If you can take a nap at home, that’s great. Otherwise, search for a cozy place where you could completely relax.
If the place is not quiet, then you can use a pair of headphones (standard or noise-canceling) that can fix the noise issue. Also, it is usually quite a daunting task to find a dark place in the afternoon. Therefore, we recommend using a high-quality sleep mask.
Preparing for Your Nap
Then we recommend stretching your body, which should help you relax. A 5-min stretch is usually long enough.
Then write down the main thoughts that are running around your brain and keeping you occupied. This should additionally help you relax and focus on breathing before you drift to a short afternoon sleep.
Find a warm blanket and a comfortable pillow if possible. Otherwise, you can also take a nap sitting on a chair without using a pillow. Optimal sleep conditions might be beneficial, but they are not absolutely required.
Remember to Set Your Alarm!
Use an alarm clock and set it up for 15-20 minutes. We do not recommend taking a nap longer than 20 minutes, because it might happen that you wake up in a state of deep sleep. In such a case, you might feel more tired than before.
You can also use a smartphone app for sleeping or napping that might guide you through the nap and automatically wake you up. Such apps are great if you are stressed out because by having a guided meditation, falling asleep will be easier. If you prefer to take a nap without any electronic devices, that’s fine as well.
Then try to drift off to short sleep. Try to be as relaxed as possible just before you fall asleep.
After you wake up after a (hopefully) great nap, take a minute to restore your power and completely wake up.
Then you can continue with your daily activities.
Optional – Coffee Before Your Nap
You can also drink a cup of coffee before taking a 15-minute power nap. Such a rest will ensure that you wake up even more energized because caffeine needs about 15 minutes to get to your bloodstream. If you experience that, we recommend drinking a short espresso just before the nap.
Concluding Thoughts – Benefits of Power Naps
If you follow this exact procedure that was originally developed by this company that teaches about sleep and performance, you should fall asleep in most cases. Now and then, you won’t be able to do it, but if you stay relaxed for the whole nap period, you will still get most of the benefits and feel more relaxed and energized. You can take a nap every day if you want to.
However, if you feel exhausted every afternoon, we do recommend consulting your doctor.
In any case, naps are a great way to restore your energy, boost your creativity, and get additional brainpower. And if you search for other tips for optimal cognitive performance, then this brand could help you out.