According to recent research results, a solid 10-minute power nap tends to significantly boost our mental focus and productivity.
One major research study tested four nap time spans: 5, 10, 20, and 30-minute naps. The study included a control group that did not take a nap. Following their nap, the researchers tested the study participants for three hours using several alertness and performance tests.
The results were a bit surprising. You might expect more benefits from the longest 30-minute nap period, but that was not the case.
Here is a brief summary of the results of the study: The 5-minute nap seemed to produce very few benefits, and the nappers scored similarly to the no-nap control group.
The 20-minute nap produced measurable improvements that seemed to emerge an average of 35 minutes after the nap and to last up to 125 minutes after napping.
The 30-minute nap was found to produce a period of impaired alertness and performance immediately after napping, an indication of sleep inertia. Following recovery from sleep inertia, however, measurable improvements that lasted up to 155 minutes after the nap became obvious.
The 10-minute nap, on the other hand, produced immediate improvements in all outcome measures (including sleep latency, subjective sleepiness, fatigue, vigor, and cognitive performance). In this case, many of these benefits were maintained for as long as 155 minutes.
The problem many people have is that naps can be hard to end at 10 minutes, and it’s tempting to just continue to sleep. But as this and many other studies have shown, longer nap periods are usually far less productive. Nap for 30 minutes, for example, and you risk sleep inertia — the mentally groggy disorientation that often comes after waking from a deep sleep.
Other studies have found that timing your nap is equally important. If you nap too late in the day you can interfere with your natural circadian rhythm, and might not sleep well that night. The very best times to nap are mid-to-late-morning or in the early afternoon.
Can’t take a nap at work? Interestingly some forward-looking companies are beginning to encourage naps. Some have even installed “nap stations.”
But if your place of work has not caught up with the benefits of power naps yet, there’s an increasingly popular solution: Store a 10-minute power nap brainwave audio on your pad or phone. During your break period just plug in your earphones. close your eyes. Place your elbows on the desk and support your head with the palms of your hands.
A good brain wave audio will coax your brain into light sleep brainwaves, but will not put you into a deep sleep. But it’s always best to use audio that includes a brief wake-up at the end.
How Power Naps Boost Your Mind Power
10 Minute Super Power Nap MP3
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