3 Secrets To Taking a Power Nap That’s Actually Effective

Long Day?

We’ve all had those days – whether after a hard night, a stressful morning, or some combination of the two – when our energy and focus seem to have all but disappeared. Instead of pouring another cup of coffee or reaching for that soda can, why not give your body what it really wants - sleep!

Sleep is one of the most important factors determining one’s ability to perform. Even a slight disruption in your sleep schedule can take a major toll on you, mentally or physically. That’s why it’s so important to understand the value of a power nap – and how to successfully pull one off without hitting snooze on your alarm seven times in the process.

How Long Should A Power Nap Be?

First, let me start with a quick overview of what scientists call your “REM” sleep cycle. Our REM sleep cycle is broken down into four stages, with the first two stages being the lightest sleep, and the 3rd and 4th stages considered deep sleep. During the night, our bodies usually cycle through these stages about once every 90-150 minutes. However, the first two stages of your sleep cycles usually occur within the first 45 minutes of rest. Now, how does this apply to you justifying to your boss that napping during the day will help productivity?

When your body enters the first two stages of your sleep cycle, your brain has begun already repairing and replenishing itself, yet has not fully committed to tucking itself in for the night. Some call these first two stages half sleep or “twilight” sleep, where you can sometimes be slightly aware of your surroundings while also being in a restful state. Waking from this state is much easier than waking from your deep sleep stages, while also giving you a clearer head and more energy to tackle your day.

Power Nap Pro Tip #1: Set an alarm so you don’t sleep past your power nap “sweet spot.”

Our arch nemesis, the alarm clock, may not be as bad as we make it out to be. In fact, by setting an alarm for 35 minutes after you lay down to nap ensures that your body will be woken up during its lighter sleep stage before entering its deep sleep stage. Just like swimming underwater, it is easier to get to the surface if you are 3 feet down, as opposed to 20 feet below. 

While 35 minutes may seem short, getting your body used to a short rest interval will help train your brain to recognize that when you lay down it is time to start the sleep cycle immediately. This will help you fall asleep faster and wake up easier. Just remember to get up when the alarm rings!

Power Nap Pro Tip #2 - Sleep in a lit area, but cover your eyes.

For us humans, our biological clocks are trained to respond to changes in light in our environment. Prior to the invention of electric lighting, we often had no choice but to hit the hay once it got dark once it got dark. Now that we have 24/7 indoor lighting (don’t we all love those fluorescent light bulbs?), our sleep can often be disrupted by intrusive light.

When preparing for a power nap, covering your eyes with a hat, scarf, pillow, eye mask, or even your arm will stimulate your body’s natural response to darkness by relaxing and preparing itself for rest. Couple this tactic with sleeping in a well-lit area, so when your alarm goes off and it’s time to get up, removing a hat or eye mask is much easier than getting out of bed or off the couch to turn on the light. Plus, the light itself will alert your brain that nap time is over and it’s time to carpe that diem.

Power Nap Pro Tip # 3 - Breathe. For real, just breathe.

Our breath is our life. When you focus on consciously breathing, you are activating a response in your nervous system that tones down unnecessary activity and lowers stress hormones like cortisol. When you are just starting your power nap training (because just like training our muscular system, we must also train our mind and nervous system), you may find it hard to actually “fall” asleep. This is OK! If you remember from above, the first two stages of sleep are relatively light and you may feel like you are in a “twilight” zone, but despite this, during these stages your brain has already begun to repair and refresh itself. 

By laying down and thinking about each inhale and exhale you are actively telling your brain to relax. Over time, by practicing conscious breathing when taking a power nap, your brain will recognize that you are telling it that it is time to rest and you will be able to fall asleep sooner. Even if you don’t manage to actually fall asleep, laying still with your eyes closed and breathing will help revitalize you far more than that 3rd cup o’ joe. 

I hope that this post has changed your view on naps from that of a potential day ruiner, to one of a day refresher! By following my three power nap tips of setting an alarm, sleeping in a lit area and covering your eyes, and just breathing, you will be able to relax and rest anywhere, any time, without the fear of oversleeping and with the benefit of being able to be fit to take on whatever your day has in store!

So, what are you waiting for? Get napping!