Power naps are becoming more popular as people become more sleep deprived. Even if you have a full seven to eight hours sleep, you may find yourself sluggish during the middle of the day. Power naps can help you feel more energized after only 20 minutes. But if you allow your power nap to drift into full blown sleep mode, it will cause more harm than good. Here’s five tips to help you take an effective power nap and wake up refreshed.
Find a good place to nap. The ideal is a dark quiet room, but if that’s not possible, at least make sure it’s a place where you won’t be disturbed. If you’re in your office at work, hang a do not disturb sign on the door.
Drink a caffeinated beverage. This might sound wrong, but it works. Caffeine takes 45 minutes to get into your system. This gives you enough time to take your nap and have the caffeine start to kick in when the nap is over. You’ll wake ready to go.
Set an alarm to go off in 15-25 minutes depending on how long it takes you to go to sleep. You shouldn’t sleep for more than 20 minutes. If you do, you’ll wake up sluggish. Also if you have a tendency to snooze your alarm, set it across the room.
Try simple sleep techniques if you have difficulty falling asleep. Try counting backwards from 100 or concentrate on relaxing each muscle in your body. Or you can buy a sleep machine or play a sound track that induces sleep. As you get used to taking power naps, you will train your body to sleep during your nap time.
Get up and get moving. As soon as your alarm goes off, get up and do some physical exercises or splash cold water on your face. Do whatever you need to do to wake up.