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The Benefits Of Power Napping

The Benefits Of Power Napping

Is a power nap good for me? How long should I sleep if I nap?

It’s an expression that most have heard, and it’s a routine that many practice. But are power naps really good for you?

With today’s lifestyle burdening many with a busy schedule, it’s not uncommon for people to suffer from minor or severe bouts of sleep deprivation. Some are able counteract the lost hours of sleep by power napping – taking short sleep breaks throughout the day – and research suggests that science is on their side.

benefits of power napping 550x366 The Benefits Of Power Napping

Benefits Of Taking Power Naps

Sara C. Mednick, PhD, assistant professor of psychiatry at the University of California, San Diego, and author of Take a Nap! Change Your Life says:

“You can get incredible benefits from 15 to 20 minutes of napping…

“You reset the system and get a burst of alertness and increased motor performance. That’s what most people really need to stave off sleepiness and get an energy boost.”

The length of your nap and the type of sleep you get will determine how your brain recharges, for example:

  • A 20 min power nap, also known as the 2 stage nap, is good for alertness and motor learning skills such as typing and playing the piano.
  • A 30-60 min nap, or slow-wave sleep, is good for decision-making skills, such as memorizing vocabulary or recalling directions.
  • A 60 to 90 minute napping, entering the Rapid Eye Movement (REM) stage, is great for new connections in the brain and solving creative problems.

According to research from the Harvard School of Public Health and University of Athens Medical School in Greece, napping regularly may reduce stress and even decrease your risk of heart disease.

Click here to find out more about sleep stages and the optimal amount of sleep>>>

To get the most out of a power nap, sleep expert Sara C. Mednick, PhD, offered this advice:

  • Be regular – Keep a regular nap schedule. Prime napping time falls in the middle of the day, between 1 p.m. and 3 p.m.
  • Make it quick – Set your cell phone alarm for 30 minutes or less if you don’t want to wake up groggy.
  • Go dark – Nap in a dark room or wear an eye mask. Blocking out light helps you fall asleep faster.
  • Stay warm – Stash a blanket nearby to put over you because your body temperature drops while you snooze.


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