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T - Take power naps. Talk wisely.

Posted by Claudia Moser on 7:49 AM in , , ,
Studies show that 20 minutes of sleep in the afternoon provides more rest than 20 minutes more sleep in the morning (though the last two hours of morning sleep have special benefits of their own). The body seems to be designed for this, as most people’s bodies naturally become more tired in the afternoon, about 8 hours after we wake up.

 Many experts advise to keep the nap between 15 and 30 minutes, as sleeping longer gets you into deeper stages of sleep, from which it’s more difficult to awaken. Also, longer naps can make it more difficult to fall asleep at night, especially if your sleep deficit is relatively small.

 As there are pros and cons to each length of sleep, you may want to let your schedule decide: if you only have 15 minutes to spare, take them! If you only have 5 minutes to spare, just close your eyes; even a brief rest has the benefit of reducing stress and helping you relax a little, which can give you more energy to complete the tasks of your day.

 Some tips for more effective napping and sleep at night:
 - Avoid caffeine after 3pm.
- If you don’t want to nap a long time, set an alarm.
- If you don’t have time for a power nap, or don’t feel comfortable napping during the day, try meditation; it gives your body a rest and produces slower brain waves similar to sleep.

Got you sleepy already? :) For more try here

Picture from here

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40 Comments


Claudia,
This is a wonderful thing to do. When I was working in a Dental Office, *your favorite place....the dentist would have us all take power naps if we desired on our lunch break. Easy to do there...recline the seat and relax. He had one huge room where we would treat children and it held five chairs. Power Group Naps!
Hugs~


Sush obviously had a good employer there!! Hi Claudia. Here we are at the start of another week, and you're still going well on this A = Z Challenge. This is a very good post, and very important that we try to refresh our bodies and souls during the day if we are able to.


@Sush - well yes, let me put it like this - dentists are not my favourite people on this planet :) but you were lucky with a great boss like Diane said!
@Diane - yes, almost done, I cannot believe it! Kind of sad though!


Great list of ideas on how to maximize the rest a body needs Claudia. :-)


@November Rain - thanks :)


There's nothing more delicious than an afternoon nap on a cold and rainy day such as we had yesterday. Since I'm retired now, I can usually go for longer than the 20 minutes. But you're right in it can make for later nights.
Thanks for stopping by my posts
Kathy at Oak Lawn Images


@Kathy - I fully agree, I wish I could do that, but no chance at work!


A siesta in the afternoon perks me up. I do my best sleeping on the couch for half an hour after work. It does revive. Thanks for visiting my blog regularly. You have a happy face! Will you share the info with friends and family that I am looking for writing submissions, first person stories on family. Direct them to my blog for info. Please send me something????


@Linda - sure do, no prob! Shall I send you something? Hm ... I will think about it!


I love those cushions on the bed - how cute! I must admit I do try to avoid caffeine after four but sometimes I just can't resist a good strong cappuccino and then I find myself wide awake in the middle of the night!
http://missbbobochic.blogspot.com/


claudia, send me an email billin7@yahoo.com


Yeah, I could probably do with a power nap in the afternoon. I wish more businesses in the US would open up to the idea of letting their employees take a brief siesta in the afternoon. Good article, Claudia.


I LOVE naps. Seriously. I need more...but then that probably falls into the sleep category instead of napping. Which also sounds good. :) Good reminder.

Visiting from A to Z


I'm not much of a napper, but I sure enjoy the peace when hubby catches a few zzz's


I seem to be doing this quite naturally these days. Great advice.
karen


That's really interesting to know because I just thought I was being a real light-weight feeling tired when I get in from work at 3.30 - but that's over 8 hours since I woke up so it all makes perfect sense. Won't feel bad if I start taking the odd power-nap, then! LindaK


I love to nap. Love it.


I love an afternoon nap. I just can't doze off for 20 minutes though. It's always much longer! ~ Angela, Whole Foods Living, http://www.wholefoodsliving.blogspot.com/


i have been taking more naps in this past year--sometimes if i sleep too long, i don't feel well--they don't usually affect my night sleeping though--cool post


@Miss B - yes, the cushions are pretty cool and I also love a nice hot cup of coffee in the evening, but I stick to decaff :)) and thanks for being my follower!
@Linda - thanks, I did!
@Colin - I think Germany would profit from that as well
@Karen - sleep if always good
@Gene Pool Diva - well if you have peace why not?
@Karen - then your body needs it, so listen!
@LindaK - if you can, I think it is a good idea
@Sharon - great!
@Angela - I can only do that at weekends
@Lynn - I always believe that the body requests sleep if it lacks it


I often get almost exactly 20 minutes after work--usually not fully asleep (though sometimes I am), but enough quiet to recharge and make the evening a whole lot better.


@Beth - great idea, should apply this myself as well!


Sometimes I take a sitting up power nap at my desk at work - usually about now. (Except I just had a big glass of iced tea.)

Good tips!


It has taken me until almost turning 50 to realize the wonder of a nap (my husband however has known about them all his life). Glad I figured it out!


@Lynn - I never manage to take a nap at work, I don't feel at ease!
@Amy - smart husband :)))


When I lay down to try and nap, it takes forever for me to relax and sleep. I can get all relaxed in my chair though. I will doze for about 20 minutes or so and wake up all shaky and out of it. Maybe meditation would be better for me.


Power naps really do help!!

Kathy
http://gigglingtruckerswife.blogspot.com


@Ruth - since we are all different, different solutions apply :)
@Kathy - Good!


I'm one of those people who likes to sleep. I was good at taking naps as a kid. I was the only on in kindergarten who actually fell asleep on my little rug for rest time. I liked school, but was not happy about going to school a full day when 1st grade came around, because I couldn't take naps! Power naps are great!
: )


What could be better than scrabble pillows to help you dream of words!


my husband says power naps are a must!!


@Susanne - kind of similar we two
@Wendy - yes, I found it a great idea too
@Momto8 - smart husband :)


I can't sleep or nap during the day - if I do, I wake up feeling even worse then I did before!


@Paula - well each of us is different right?


Soooo if I take a nap in the afternoon, my blogging will improve. I SHALL DO EET! :P Plus my bed is so comfy, how can I pass it up?!


@Jenny - that would be great right? :)


Every time I get an afternoon nap, I feel much more energetic and less stressed out. I really need to start taking them more often! Thanks for the wonderful reminder.


@Amanda - welcome, wish I could apply it!


Nice post, Claudia! About an hour before I pick up kids from school and make the activities rounds, I lie back in my comfy desk chair, close my eyes and if I give myself enough time to fully relax, I'm in power nap heaven for about 15-20 minutes. -__ -


@Beachlover - well done, I am happy you manage!

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