Master the art of the power nap to recharge during those extra draining days with this Power Napping 101 guide by Headspace.
Below you’ll find a summary of the topics discussed. For the full details and other resources including a power nap soundtrack, and guided meditations, check out the original post here.
What is power napping?
A short period of sleep that gives us a short burst of energy.
How can power napping help?
Even though experts tell us to get 7-9 hours of sleep every night, that’s just not the reality for some of us. Quick naps during the day can help us recover from lack of sleep, helping prevent stress and burnout.
What are the benefits of power naps?
Power naps help us get back to our daily activities with greater focus, presence, and productiveness.
How long should a power nap be?
Although we have different sleep cycle durations, a power nap of 10 to 30 minutes is usually the sweet spot for most of us.
What’s the best power nap time?
The best time for a power nap is around 1-3pm, but depends on our personal schedules. Aim for a couple hours after eating, around the middle of the work day.
Setting up for a power nap
Consider these aspects to get the most out of a power nap:
- Location. Find somewhere you won’t be disturbed such as a parked car or your bedroom.
- Timing. Set an alarm for 20-25 minutes to give yourself some time to get back into the groove of things.
- Distractions. Limit disruptions by putting your devices on silent, using earplugs, and closing the blinds when possible.
Other aspects of power napping
- Consistency. Napping might be something we need to practice and get better at. If you can’t fall asleep immediately the first time, try again tomorrow.
- Managing expectations. Power naps can affect us differently. Keep an open mind with how you’ll feel afterwards.
- Finding the right environment. The perfect power nap setting might be different for all of us. Try making small changes such as changing up the location or switching up the time of day to find what works for you.