If you’ve been following our progress so far, congratulations, you’ve made it, you’re one of us, you’re a napper! Look around and smile, you know how napping can improve your life and your workplace. Viva la nap revolution! However, there’s something missing, the practical know how, the tips and tricks. Well, that is what we are going to address today, so grab yourself a notepad and pen, you won’t want to miss a thing.
Power naps are king!
The 20-30 minute power nap is the most effective way to increase performance and alertness while avoiding the grogginess that comes from longer naps. They are also short, so are perfect to fit into your working schedule. If you want to nap smarter, this is the place to start.
Try an espresso nap
This might sound crazy, but having a short coffee before a 20 minute power nap is even more effective than a normal nap! Let me explain. When you’re awake, your brain produces Adenosine. When this builds up your body begins to feel sleepy, signalling that it is time to relax. Coffee boosts your alertness because caffeine takes the place of Adenosine in your receptors, having the opposite effect, increasing focus and stimulation. The brilliance of a coffee nap is that sleep naturally displaces Adenosine opening up these receptors to caffeine. Consequently, you get the benefits of a nap, plus an increased coffee boost. If you don’t believe me, give it a try. Be mindful that the stimulating effects of an average cup of coffee can remain in your system for 4-6 hours so a coffee nap should really only be taken as a planned nap, earlier in the day, when you know you have a long long day ahead.
Plan your day
We’ve all heard the mantra “But I don’t have time for a nap”. Well I’m here to tell you that simply isn’t true. If you spend 20 minutes getting a coffee in the afternoon, why not take a nap instead? How long do you take for your lunch break? Do you fit in a run before or after work? This is not to say these things aren’t important, they are, it’s just that napping is just as important for making you feel great. So get your day planner out, and see if you can move things around to fit a nap in. Between 1-3pm is the ideal time because this is when the afternoon slump usually kicks it. And remember we are creatures of habit so routine is key.
Napping is easier than you think. The secret: there’s no such thing as a bad nap
Stop worrying about trying to take the perfect nap. Anytime you spent napping in the middle of the day will reduce your fatigue and energise you for the rest of the day. It doesn’t matter if you don’t fall asleep. It doesn’t matter if your nap is disrupted. Worry less about having the perfect nap and just nap. You won’t start seeing the benefits until you do.