If you find yourself not getting a full night’s sleep that your body needs to rejuvenate, a power nap can be a great weapon in combating fatigue. Naps during the day to help fight sleep deprivation and give you the burst of alertness and increased motor performance needed to complete the day. The length of the nap and type of sleep you get can help determine the brain boosting benefits. The 20 minute power nap, sometimes called the stage 2 naps, is good for alertness and motor learning skills like typing and playing the piano.

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What if you want to take longer naps? Research has shown that longer naps help boost memory and enhance creativity. 30-60 minute naps are good for decision making skills such as memorizing vocabulary or recalling directions. Getting rapid eye movement or REM sleep, usually 60-90 minutes of napping, plays a role in making new connections in the brain and solving creative problems. What about coffee? Caffeine can decrease memory performance. The caffeine can definitely help get you wired but you are also prone to making more mistakes. To get the most out of a power snooze, follow these quick tips:

Be consistent– Keep a regular nap schedule. Prime napping time falls in the middle of the day between 1 and 3.

Make it quick- Set your cell phone alarm for 30 minutes or less if you don’t want to wake up groggy.

Go dark- Nap in a dark room or wear an eye mask. Blocking out light helps you fall asleep faster.

Stay Warm and comfortable– Stash a blanket and pillow nearby to put over you because your body temp can drop while you sleep. A comfortable pillow can help you fall asleep faster.

Blog author: Jesse, Customer service

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