Need a power nap?

You know the feeling: It's 3 p.m., you're in the office and your eyelids just close by themselves. What can you do about it? Get some fresh air? Get up and do some stretching exercises? Eat a sugary snack or drink another coffee? These are the most common ways to wake up and boost your energy these days. However, energy drinks and high coffee consumption are the reason why many people do not sleep at night – sleep disorders and insomnia are widespread these days. That was not always so. In the Stone Age, power naps were completely normal. We will show you why we can still learn a lot from our ancestors.

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A brief history of power napping.

To understand how power naps work, we need to know where they come from. It is believed that our ancestors slept intermittently (as opposed to several hours at a time as we do today). The reason for this was that someone always had to stay awake to look out for danger.

More than 85% of all mammals still exhibit this sleep pattern, which is called polyphasic (multiphasic) sleep - anyone who has a cat can attest to that. Fortunately, nowadays we no longer have to stay awake to protect our family from saber-toothed tigers . But humans are made for naps. Sleeping during the day isn't a luxury, it's a biological necessity. Research from Harvard Medical School concludes that we should schedule naps during the day to avoid the notorious afternoon dip. Short sleeps are the most effective way to overcome the tiredness and listlessness that overcomes us after lunch - more effective than caffeine and even more effective than sleeping late at night. Power naps strengthen the immune system, improve memory and clear thinking, increase alertness and creativity and prevent stress. With a few things in mind, power naps can put an end to sluggish and sluggish afternoons. Awake, focused and alert throughout the day – this is how it works:

Power nap like a pro

Sleep can be divided into 5 different phases:

• Stage 1 lasts two to five minutes. Thoughts begin to wander and the surroundings are no longer consciously perceived.
• Stage 2 lasts about 20 minutes: Heart rate slows and eye movement stops. The brain begins to produce short, synchronized electrical waves. These so-called 'sleep spindles' last approximately one second.
• Stage 3 is the transitional phase from light to very deep sleep. Slow 'delta' brain waves intermingle with short, faster waves.
• Stage 4 is deep sleep lasting about half an hour. Muscles are relaxed and eye movement has stopped. It is very difficult to wake up during this stage.
• Stage 5 is what is called REM sleep. Muscles are relaxed, but high eye movement can be detected. Dreams are vivid during this stage and are remembered.
  

A power nap requires staying in a light sleep (Stage 2). The appearing sleep spindles refresh the brain and provide us with immediate energy after waking up. NASA studies in 1995 found that a 26-minute power nap increased performance by 34% and alertness by 54%. Staying in stage two means not falling into deep sleep from which it is difficult to wake up. The best time to take a power nap is between 1pm and 3pm. Nodding is not the same as sleeping - remember that. You can easily learn the art of nodding properly by taking regular naps. Even falling asleep helps the brain rest and refresh. Meditation can also help.

This is how you power nap correctly

Find a dark and quiet place and set the alarm for 26 minutes. Relax muscle group by muscle group. Start with the toes and slowly work your way up to the neck. Let your mind wander - push aside thoughts that are stressing you out. Keep your eyes closed, your body relaxed and the rest will take care of itself. Don't stay in bed when the alarm goes off and don't stay asleep even if you feel a little light-headed. This feeling will disappear after a few minutes. Instead, you'll feel refreshed, energized, and focused.

Our nap cheat sheet