if lying in bed at the kindergarten wasn't your favorite part of the day, it's time to be convinced: NASA scientists have discovered that a short nap can increase the efficiency of pilots and astronauts by an average of one third , improve creativity and the ability to find solutions by 40%, and double the reflexes and the number of correct decisions (NASA study from 1995).
The benefits of naps don't end there: power naps have a beneficial effect on memory, concentration, motor coordination, reduced fatigue and productivity, play a large role in reducing stress and increasing personal happiness, and also enable the body to regenerate and reduce the risk of cardiovascular disease and heart attack.
There's something to fight for - you'd like to say, if naps weren't so super-pleasant! Face and pillow are a perfect match, so why not combine business with pleasure!
How long should a recovery nap last?
So if you're struggling with fatigue and your workday is dragging on forever, get under the blanket! The best time for a power nap is around 2 p.m. - that's when most people hit a fatigue crisis and it's hardest to focus on work.
Just remember that a phone lists regenerative nap should not last longer than 20 minutes (most people feel the best effects after 10-15 minutes of sleep) so that the body does not enter a state of deep sleep, from which it is more difficult to wake up and get up rested and ready for action.
Taking a nap for too long will not only reduce your concentration and increase your already felt tiredness – it can also disrupt your circadian sleep rhythm and ultimately do more harm than good! So make sure to get up from a nap as soon as your first alarm goes off.
If you want a nap to regenerate you, not make you feel sluggish, don't jump into bed - take a nap on the couch, in your everyday clothes. There are cases of people whose warm blanket wouldn't return to the world until the end of the day!
Also, be careful not to take naps more than once a day – it’s easy to get carried away by madness and develop a habit of procrastinating under the pretext of gaining energy! Been there, done that.
Napping in the office?
A prosaic problem you may encounter when practicing power napping is: where to crash.
If you work from home, it's simple - you can comfortably use your break to swat a mosquito on a comfortable couch. But what if you work stationary in an office?
We have good news! In modern companies, which care about the well-being of employees in many areas, special relaxation spaces, also adapted for short regenerative naps, are increasingly appearing . So-called quiet rooms are already offered to their teams by Google, Procter & Gamble and Nike, among others.