Most people are moderately to severely sleep deprived. 71% do not meet the
recommended 8 hours a night. For the vast majority, sleepiness diminishes our concentration at work, the amount of work we can accomplish & the quality of our work.
Napping actually offers a slew of benefits, which might make you reconsider your stance on midday slumber and add them to your routine. It leads to improvement in mood, alertness and performance. Here is what few minutes of power nap can get you:
- 10-20 Minutes – This power nap will help you to boost your energy and alertness. This nap will probably limit you to the lighter stages of non-rapid eye movement (NREM) sleep which will help you to easily wake up while feeling refreshed.
- 30 Minutes – This nap may cause you grogginess, a hangover like feeling, which may last for up to 30 minutes after waking up, before you notice the restorative benefits of such a nap.
- 60 Minutes – This nap may cause you some grogginess when you wake up, but it’s beneficial for improving your memory, this allowing you to better remember names, facts and faces.
- 90 Minutes – This is a full cycle of sleep which includes the lighter and the deeper stages of sleep. This nap may include REM (Rapid Eye Movement) which is linked to the dreaming stage. This nap improves your creativity and your emotional and procedural memory (i.e. driving a car, playing the guitar). You will usually find it easier to wake up from this nap without feeling grogginess.
In general, experts recommend sleeping between 1 p.m. and 3 p.m. or between 2 p.m. and 4 p.m. According to the National Sleep Foundation, also important is snoozing in a dark and quiet room with a comfortable temperature. So what are you waiting for, go take a nap NOW.