How to Power Nap
It’s normal to get so used to pushing through the day that you forget how refreshed you feel after a quick nap. Getting overly tired works against you as a busy, multitasking adult, however. Catching a few Zs during the day helps you accomplish more. A 20-minute nap lets you shut down just long enough to have a new burst of energy. It also helps you accommodate a sleep deficit if you don’t get quite enough sleep at night. Browse through these tips from us at Pottery Barn on how to power nap. Then, grab your favorite pillow and get some shuteye. You’ll feel re-energized and ready to power through the rest of your day.
What Is a Power Nap?
A power nap is also called a Stage 2 nap. It’s a short nap that lasts 15 to 20 minutes. It refreshes and resets your energy levels, improves alertness and fine tunes your motor skills. A short nap is even more effective than a cup of coffee for re-energizing a tired adult. Plus, it reduces stress and the risk of heart disease. One of these mini-sleep sessions is enough that you don’t have to spend the afternoon and evening drained of energy. That means no more watching the time on your clock through sleepy eyes as you wait for bedtime.
How Long Is a Power Nap Supposed to Be?
A power nap is supposed to be up to 20 minutes long, but longer naps may do even more for your cognitive abilities. Scientists still aren’t sure about the effectiveness of naps between 30 and 60 minutes long. Some experts say naps over 30 minutes enhance a napper’s decision making and memorization abilities. Others claim a nap this long causes confusion. Experts on both sides of the 30- to 60-minute issue agree that naps over 60 minutes enhance the ability to engage in creative problem solving. To enhance sleep quality for such a short time period, try adding a light and a relaxing scent to the room with a candle or an aroma diffuser.
How to Take a Power Nap
Power naps are short. This means you want to get comfy as quickly as possible when you’re ready to snooze. Set an alarm or timer on your headboard or nightstand to make sure you wake up right at the end of the desired time period. Darken the room or wear a sleep mask. Snuggle up under a cozy throw blanket to stay warm and relaxed. Then, turn off electronic devices to make sure nothing disturbs you. If you enjoy coffee, have it before your power nap so the caffeine is in full effect when you wake up after 20 minutes.
Stretching Out for the Nap
Choose a place to nap that’s most comfortable to you. If you like to stretch out for a nap, the bed, your sofa or even the floor are all ideal places for a short rest. Spread out a sheet on the sofa or floor to create a smooth surface. Then put a throw pillow down to rest your head on while napping.
Power Napping in a Chair
Curling up in a plush, upholstered chair is another way to get comfortable for a nap. The advantage of chair napping is you’re already halfway upright when you wake up. This is also a handy sleep position for people who have breathing problems or acid reflux, and whose doctors have recommended chair sleeping because it helps keep some symptoms at bay. Lean back in your comfortable chair. Put your feet up on an ottoman if that feels best to you.
Block Outdoor Noises
Take advantage of a speaker that plays background music or ambient noise to block out sounds from outside your home. Add a smart home speaker to your home to block out unwanted noise, and to make tasks like setting an alarm or timer effort free. This type of smart home device recognizes your voice and the voices of others in your family. It also understands commands. When you’re ready to settle in for a power nap, all you need to do is tell it when to wake you up. You get your Zs without having to physically set an alarm.