Thank you for reading my blog.
I am sure there are some of you who are thinking
“What is a power nap?”
“How do you do a power nap?”
“I want to improve my work/study performance.”
So, in this issue, I would like to share with you the benefits and specific methods of power nap, which Google has also introduced.
The effectiveness of power naps has been demonstrated in multiple studies by
- NASA (National Aeronautics and Space Administration)
- University of Athens
- University of California
In addition, some of the world’s most prestigious companies that have implemented Power Nap include
- Apple
- Microsoft
By reading this article, you will learn about
- What is Power Nap?
- The benefits of Power Nap
- How to do a power nap
And, by practicing power naps, you can become a high-performer that can compete with the elite employees of the world’s most prestigious companies.
Let’s take a look at what you’ll learn.
What is Power Nap?
It is a short daytime nap (siesta) proposed by social psychologist James Maas.
Benefits of Power Nap
The benefits of Power Nap are as follows.
- IncreasedCognitive abilities (comprehension, judgment, logical thinking)
- Increased attention span
- Increased work efficiency
- Decrease the probability of dying from heart disease.
How to do a power nap
▪Timing
Around 2:00 p.m.
▪Time
Around 20 minutes
※Set the alarm on your cell phone.
▪Posture
Take a nap in one of the following ways.
- Sleep in a chair, propped up against a desk.
- Sleep leaning against the back of a chair.
▪Tips
In addition, you will be able to perform better at work or study after a power nap if you take the following precautions
Before the power nap:
- Consume caffeine.
- Remove any constrictive clothing (tie, watch, etc.).
During the power nap:
- Shut out light (e.g., with an eye mask).
- Take a nap while listening to white noise (using earphones, etc.).
After power nap:
- Stretch lightly.
- Walk a little.
▪Cautions
Power naps are not to improve performance during the day and are not intended to It is not a solution to nighttime sleep deprivation.
In other words In other words, it is not correct to think that you can just cut down your nighttime sleep time to take power naps.
Make sure you get a good night’s sleep.
In addition, the following three points are not good practices. The following three points are not good practices, so be careful not to do so.
- Timing: Napping in the evening or later
- Duration: Napping for more than 30 minutes
- Posture: Napping completely lying down
- Taking a nap in the evening or later will have a negative impact on your nighttime sleep.
Also Napping for more than 30 minutes and napping completely lying down are too deep a sleep and you will wake up feeling drowsy and dazed after waking up, which will have the opposite effect.
Summary
Let’s review it at the end.
▪Power Nap
Short daytime naps
▪Benefits of Power Nap
- Cognitive ability (comprehension, judgment, logical thinking) improves.
- Increased attention span
- Increased work efficiency
- Reduce the probability of death from heart disease.
▪Specific method of Power Nap
Around 2:00 p.m., take a nap for about 20 minutes while lying down on a desk or leaning against a backrest.
▪Tips
- Drink some caffeine before taking a nap.
- Remove any constrictive clothing before napping.
- Shut out light while napping.
- Listen to white noise while napping.
- Do some light stretching after napping.
- Walk a little after napping.
–Postscript–
We hope that you have learned about the benefits of Power Nap and specific ways to implement them.
Just a little sleep in the afternoon will improve your performance, so please try to put it into practice.
Let’s incorporate more and more scientifically correct ways of working.
I will end with a few words from Abraham Lincoln:
If I had six hours to chop down a tree, I’d spend the first four hours sharpening the axe.
So, let’s take a power nap, perform at a high level, and make it a good life!
Thank you again for reading to the end of this article.
See you in my next post!
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