Medliorate

Improving medical students

Power Napping – Points to Remember

Posted by medliorator on April 4, 2008

When I was at NASA we gave the pilots a planned nap in the cockpit,” says Rosekind, who is a board member of the National Sleep Foundation. “While two pilots flew the plane, the third would have 40 minutes to nap. We found they would sleep for 26 minutes, which boosted their performance by 34% and their alertness by 54%. – Mark Rosekind, PhD.

 

points to remember:

  • Short Naps are Best: If you have tried afternoon napping in the past only to find it leaves you feeling groggy, try sleeping for less than a half-hour. Twenty to thirty minutes is the ideal length for a power nap because your body does not have the chance to fall into any kind of deep sleep. This will allow you to wake up feeling energized rather than fuzzy. It is also short enough so that it will not interfere with your nightly sleep schedule. Do not take a nap that is going to prevent you from going to bed at night.
  • If you need an instant pick me up, try closing your eyes for just five minutes. Even a couple of minutes of rest can give you increased energy and clear your mind.
  • Make it a Habit: Working in a nap as part of your normal daily routine will allow your body to expect it and incorporate it into its natural rhythms. In fact, try scheduling it into your calendar or using half of your lunch break. By keeping it regular, you will find it easier to doze off quickly and easy to wake up again.
  • Get Comfortable: Some people are lucky enough to be able to fall asleep anywhere, anytime. All they have to do is stop moving for just a few minutes and bam – they are out. Unfortunately it is not that easy for all of us. If you work at home and want to try napping, get comfortable in a familiar location. Go lay in bed or on your couch.

If, after several attempts, you are not able to pull it off, try a quick meditation break instead. It’s not sleeping, but it sure is a great way to restart your afternoon.

If you are afraid of getting too comfortable, set an alarm

Once you wake up from your nap, do something physical

Go into the restroom and splash some cool water on your face, or run your wrists under the tap

How to Boost your Afternoon Energy with a Power Nap [Dumb Little Man]

Correlate: How to Power Nap

Correlate: How to Take a “Meditation Nap”

Correlate: Napping May Improve Learning

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