Guest post by Stephanie Valentine
Sometimes, there are days that call for indulging in the ultimate luxury—and the best part is, it’s free! Can you guess what I’m talking about? NAPPING! Today is one of those gloomy, overcast days that practically invite you to embrace it. Napping isn’t just a guilty pleasure; it’s packed with health benefits, so you can rest easy knowing it’s truly good for you. Go ahead, lay your head down and enjoy a nap!
When I say nap, I mean a quick 15-20 minute power nap. It’s an excellent way to tackle sleep deprivation. We all have nights where bedtime comes too late or sleep simply doesn’t go well. Napping can fill in those gaps. Sleep expert Dr. Sara C. Mednick notes that a nap can “reset the system,” giving you a burst of alertness and enhanced motor skills—better than a jolt of caffeine!
Napping also offers physical benefits. The Harvard School of Public Health studied 24,000 adults and found that those who nap regularly are 40 percent less likely to die from heart disease compared to those who don’t. Working men benefit the most from this healthy habit.
There are two types of daytime naps, each offering different cognitive perks. A quick 15-20 minute nap can enhance motor skills and alertness. Longer naps, around 30-60 minutes, can improve decision-making abilities. NASA’s study on sleep-deprived military pilots and astronauts discovered that a 40-minute nap boosted performance by 34% and alertness by 100%. Beyond cognitive benefits, naps also provide psychological advantages. They can be a delightful luxury, akin to a mini-vacation, offering relaxation and rejuvenation—a feeling anyone who’s taken a nap knows well without needing a double-blind study.
“You don’t need a really long nap,” says Karl Doghramji, director of the Jefferson Sleep Disorders Center at Jefferson University Hospital. “Just putting your head down where you are helps.”
To ensure your nap doesn’t disrupt your nighttime sleep, try not to nap too late in the day. The best nap time is between 1:00 and 3:00 p.m.
For a revitalizing power nap, keep these tips in mind:
– Stick to a schedule. Try to nap regularly to reap the full benefits.
– Keep it short. Set your phone’s alarm for no longer than 30 minutes to avoid feeling groggy afterward.
– Dim the lights. Nap in a dark room or use an eye mask to drift off more easily.
– Stay cozy. Keep a blanket handy as your body temperature drops during a nap—being prepared is key.
Why not share this post with your boss to highlight how napping can boost your productivity? It’s called a “power” nap for a reason!
No more excuses—grab your calendar and schedule a daily appointment with some midday shut-eye.
