According to recent research results, a strong 10-minute power nap will significantly boost our mental focus and endurance.
1 major research study analyzed four nap time spans: 5, 10, 20 and 30 minute naps. The study included a control group that didn’t take a nap. After their nap, the investigators tested the research participants for three hours with several alertness and performance tests.
The results were somewhat surprising. You might expect more benefits from the longest 30-minute rest period, but that wasn’t the case.
Here is a short summary of the outcome of the research: The 5-minute nap seemed to produce very few benefits, and the nappers scored like the no-nap management group.
The 20-minute nap produced measurable improvements that appeared 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 generate a period of impaired alertness and performance immediately after Vero Beach Animal Removal napping, an indicator 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 rest, on the other hand, produced immediate improvements in all outcome measures (including sleep latency, subjective sleepiness, fatigue, vitality, and cognitive performance). In this case many of these benefits were maintained for as long as 155 minutes.
The problem a lot of people have is that naps can be hard to end at 10 minutes, and it is tempting to just continue to sleep. But as this and several other studies have shown, longer nap periods are usually far less productive. Nap for thirty minutes, as an example, and you also risk sleep inertia — the emotionally groggy disorientation that often comes after waking from a deep sleep.
Other studies have found that timing your nap is equally important. If you rest too late in the day you can interfere with your natural circadian rhythm, and may 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 on the job? Interestingly some forward-looking businesses have started to encourage naps. Some have installed “nap channels”
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 own mat or phone. close your eyes. Place your elbows on the desk and support your head with the palms of your hands.
A good brain wave sound will coax your brain into light sleep brainwaves, but won’t put you into a deep sleep. But it’s always best to use an audio that includes a concise wake up in the end.