Since transitioning to working from home, Kendra King has adopted a daily routine of taking a brief nap during early afternoons, lasting around 20 to 30 minutes. Working as a writer in Philadelphia, King finds that these power naps leave her feeling refreshed and better able to continue her day’s tasks. Although King didn’t intentionally plan to nap, she has unknowingly embraced a habit recommended by sleep experts for improving motor skills, memory, and creativity.
James Maas, a renowned sleep researcher, explains that power naps under 30 minutes allow the brain to rest without entering deeper sleep stages, enhancing alertness and productivity. Maas emphasizes that this type of nap fits well within the body’s circadian rhythm, which typically includes a natural energy dip in the early afternoon, making power naps particularly effective in boosting cognitive functions.
Sara Mednick, a sleep researcher at the University of California-Irvine, supports the benefits of short naps, noting that they are more effective at improving cognitive performance compared to caffeine. Mednick’s studies have shown that naps are beneficial even if a person does not feel like they have fallen asleep deeply, as the benefits of stage-two sleep still occur.
For those interested in incorporating power naps into their routine, experts recommend finding a quiet, dark, and cool environment and setting a timer for 15 to 20 minutes initially. It is advised to avoid napping too close to bedtime and to establish a consistent nap schedule to prevent disruption of nighttime sleep. Longer naps can be reserved for weekends or times when a longer rest period is feasible.
While napping offers significant benefits for many individuals, Mednick acknowledges that not everyone responds positively to napping. Approximately half of the people in her research did not experience benefits from napping, emphasizing the importance of listening to one’s body when determining the suitability of incorporating naps into their daily routine.
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