How to Kick Start Your Afternoon with a Power Nap

Research indicates that most people start getting tired about eight hours after they wake up in the morning. This means the dreaded four o’clock slump is an inevitable part of most peoples’ days. Energy drinks, coffee, and sugar have become the go-to weapons to fight this early afternoon fatigue. Due to the quick acting punch of energy that they supply people with, busy individuals rely on such methods to keep them on-track and focused, no matter what the time of day. However, the long-term benefits of energy drinks and other caffeinated and sugar infused beverages are not as advantageous as people may think. For one, they are riddled with sugar; a quality that should be avoided due to health complications and obvious nutrition reasons. They also do not have a long-lasting impact; individuals “crash” shortly after consuming such products, and have to rely on a constant intake to get them through the afternoon.

Rather than relying on coffee and energy drinks for an afternoon pick-me-up, people should start turning to power naps. Not only have 15-30 minute naps proven to be more effective at fighting fatigue than caffeine, but they have also been scientifically proven to increase alertness, patience, learning capacity, and efficiency, as well as improve reaction time, and cognitive functioning. People who incorporate naps into their afternoon routine also experience reduced stress levels, and thus, an increase in the quality of their health.

The rest and relaxation period that power naps provide reach even farther into the lives of individuals than their health and mood benefits. The refreshment that naps provide leaves people with a completely different outlook on their afternoon. The enhancing mood qualities help people get along better with coworkers, supervisors, and teammates, thus contributing to the attitude they bring to work. Increased brain activity after napping also leads to the completion of a higher quality of work. Both of these attributes could have monumental consequences in terms of performance reviews and overall professional success.

In order to capitalize on the benefits of a power nap, keep the following tips in mind:

• Avoid caffeine two hours before an intended nap time.
• Make sure the nap setting is dark and quiet in order to block out the raucous and activity of the day. Also make sure to have cell phones and other distracting devices turned off. The goal for this period of time is to feel relaxed, refreshed, and rejuvenated.
• Make sure the setting is warm. Keep a blanket nearby because body temperatures drop while sleeping.
• Set an alarm for no longer than one hour; anything over an hour is counterproductive. Napping for a period of time longer than an hour means an individual will likely enter into a deeper sleep cycle, during which it is harder to wake up. The interruption of a deep sleep cycle will also leave an individual feeling groggy; the complete opposite of what a power nap is intended to accomplish.

Although many people feel reluctant to power nap due to the negative stigma that is associated with it, napping may be the key to jump-starting afternoon productivity. Not only does a power nap act as a rejuvenator, but it also prompts a higher level of functional capacity and contributes to increased brain activity, all of which are qualities that people covet. Napping regularly will provide individuals with fresh perspectives, mood and health benefits, and ultimately the perfect setting for achieving day-to-day goals. A well-rested person is a more efficient person; now all people have to do is leave the guilt behind, and reap the benefits of an afternoon pick-me-up.