Napping is Productive - When Done Right
Think… a 20-minute core workout for your brain… all you have to do is… master the POWER NAP.
Last week, I told you I was giving myself 20-minute naps as part of my “work schedule” and I wasn’t kidding. I don’t kid about my naps. Historically, I was one of those nappers that took hours upon hours to nap. When my daughter was born, I learned the art of power naps in the car while she was napping, because I only once made the mistake of trying to transfer her. This newfangled skill simply never left me. And it’s a good thing, because running a virtual business, teaching Pilates, keeping on top of laundry, and trying to stay sane requires it. Turns out… I wasn’t lazy! I was becoming a genius wellness coach, long before I actually became one. The POWER NAP is the microscopic reset button for your entire central nervous system. I'm going to give you the exact science on how long your nap needs to be (and what happens if you break the rules and snooze for an hour).
The "Power Nap" Sweet Spot
Avoiding grogginess is the key here. Because I used to have the power of a long nap and waking up with drool dripping from the sides of my mouth, along with the bleary eyed questioning of my existence and what year it actually was. So how long, exactly, to NOT be this delectable morsel?
The Magic Window: 20 Minutes (The Power Nap). This short duration is just enough to get the benefits of light sleep without falling into deep sleep (which leads to grogginess).
Goal: Instant boosts to alertness, energy, focus, and mood.
The Full Cycle Option: 90 Minutes. This length allows the body to go through a full sleep cycle, including REM sleep.
Goal: Improved creativity, better memory, and emotional regulation. This is the one to use if you are truly sleep-deprived.
The Grogginess Trap: 30–60 Minutes. Naps in this window are risky because you are likely to wake up in the middle of a deep sleep stage, which causes that awful, groggy feeling known as Sleep Inertia.
Naps as Performance Booster
Here are some of the incredible benefits to the life of anyone who needs to stay sharp and functional.
Alertness & Focus
You're fighting the post-lunch energy dip (the Circadian Rhythm lull). A nap is better for alertness and learning than coffee!
Memory & Learning
A nap helps with memory consolidation. You literally process the new business strategy or the client's new workout routine better while you sleep.
Mood & Stress Relief
Naps are a great way to "reset" the nervous system, lower stress, and improve your patience (essential when dealing with tech issues or your own HR department!).
Performance
Some studies show that napping can even boost physical performance!**
Long Story Short
Keep it to 20 minutes, before 3pm, and somewhere you feel safe and comfortable. Set your body up for success!
And as always…
Thank yourself for taking the time to smile, learn a bit of knowledge, or shake your head at the usual shenanigans of yours truly. Remind yourself that you are a fantabulous human being.
And if you’re somehow unsure of this last bit, I said so, so it must be true.