A power nap that lasts 10 to 20 minutes is usually ideal to recharge your body and mind. This short nap can enhance your performance, increase alertness, and improve your mood.  Napping longer than that will make you drowsier, leave you feeling groggy and more tired than before.

The circadian rhythm is low between 2:00 to 4:00 PM. To improve your alertness, productivity, memory, and function, a power nap may be the answer. 

> Make Sleep as a Priority, Mental Well-being Circadian Way

Daytime sleeping can offer numerous health benefits if it’s timed properly. Though naps exceeding 30 minutes can increase sleep inertia, which leaves you feeling groggy and disoriented. Longer daytime naps have also been associated with a significantly higher risk of cardiovascular disease, obesity, type 2 diabetes.

The Health Benefits Of Power Napping 

• Improved Performance
• Lower Blood Pressure
• Better Mood
• Better Productivity
• Reduced Stress
• Reduced Fatigue
• Mental Alertness

Daytime napping may be a luxury that few people can afford in these hectic times, but if you can manage to get even just 10 minutes of shut-eye during the day, you can reap numerous health benefits.

Tips for Power Nap

• Ideally time it for 20 minutes.
• Set conditions to fall asleep fast, like darkened sound proof room, light music, 20 min sleep meditation. A sleep mask may help.
• Try deep-breathing or another relaxation technique as you start. YouTube provides many mind-body techniques to power nap.
• Avoid power naps if you’re not tired, you might not be able to sleep and rather feel frustrated. It’s always good to keep yourself active throughout the day.
• You can try taking naps in sitting posture with your eyes closed, this can improve your memory. Sitting posture nap is good for overweight people.
• Always set an alarm to wake you up to accomplish your leftover tasks.
• If you have insomnia, have trouble falling or staying asleep, napping may be a bad idea.
• Daytime napping will rest your mind and you will likely be reaping the benefits, schedule tasks that require more brainwork, or cognitive function, for after your power nap.

Takeaway

Now that you’ve got the opportunity to work from home, enjoy a power nap. Improve your productivity and your focus, and simply enjoy the feeling!

Sleeping, beyond power naps, can interfere with your health and also interfere with your nighttime sleep.

Related

> What Does Ayurveda Say About Daytime Nap After Meals?