What Happens to Your Body When You Take Power Naps
Recharge faster and boost alertness with quick rest that transforms your energy levels!
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Power naps are usually the small sleep sessions (lasting less than 20 minutes) taken during the day. These little siestas provide you with some much-needed rest not just to your body but to your eternally laboring brain too. There are many cultures that consider power naps necessary for children and the elderly. In fact, schools and daycares allot special time for the kids to relax for a few minutes and then get back to other activities.
Some workplaces and even big companies allow their workers to relax during the daytime. They even have separate areas called as ‘quiet zones’ for their employees. Although many people do not approve of healthy adults taking naps during the day, these sleep sessions definitely have many benefits.
Curious to know as to what they could be? Well, read on!
1. Strengthens The Immune System
Doctors often suggest rest to individuals suffering from any illness. This rest gives time to the body to reset, along with the strength to fight against the effects of the ailment. Lack of sleep damages our immune system. Power naps for such individuals can fulfill their sleep deprivation and boost their health. It reduces the stress level and relaxes the brain.
Also, when we are sleep deprived, it damages the cells in our body, especially that of the lungs and the liver. This increases the risk of getting sick. Research shows that power naps actually heal the cellular damage and, in turn, strengthen our immune system.
2. Makes You More Productive And Alert
As mentioned above, naps are good for our body and our brain. According to the National Sleep Foundation, having naps at the workplace can actually improve the performance of an individual, thereby making you more alert and improving your reaction time as well (1). This is even more beneficial for people working in emergency departments.
Additionally, sometimes we experience a mental block while doing an important task. At such times, taking a few minutes out of that work relaxes our mind. This, in turn, helps us in coming up with better solutions for the work.
3. Enhances Memory And Learning
According to a study conducted by Department of Psychiatry, Harvard Medical School, daytime naps impart substantial memory benefits (2). People who take short naps during the day have a better recall ability. This improves our memory and eventually our learning ability.
That is the reason why students are encouraged to take naps while studying for longer periods of time! But some of them often need constant reminders that a power nap is less than 30 minutes (I’m sure many moms must be nodding their heads while reading this!). Jokes apart, many people recommend having a power nap just before going for exams. Of course, one needs to study first to recall later!
4. Regulates Blood Pressure
Doctors often recommend daytime naps to patients suffering from high blood pressure. Sleeping during the day keeps your blood pressure relatively low, causing less damage to the arteries and the heart too. So, it also takes care of the heart and improves its health. Although medication is necessary for the patients, they rely less on it and can regulate their blood pressure by taking naps.
In a study conducted by Research Institute for Sports and Exercise Sciences, Liverpool John Moores University, daytime napping is associated with a reduction in coronary mortality (3). It is believed that napping reduces the risk of a heart attack and other cardiovascular disorders because of reduced cardiovascular stress.
5. Relieves Stress And Elevates Mood
As discussed earlier, a power nap relaxes the body and impacts our physical and mental health. It has proven to be a good stress reliever as our brain gets the proper time to rest and reset. It clears our mind from the clutter and reduces confusion and frustration. Napping gives us the time to coordinate activities in our mind, thus giving us less stress while actually doing those things.
How Does One Take A Power Nap?
Now that we have seen the benefits of power naps, let us see how to take a power nap! A power nap should ideally be less than 20 minutes, although some people stretch it up to 30 minutes. Sleeping more than 30 minutes can leave you groggy throughout the day. It might even affect your work routine. So, set a timer if you need one.
Additionally, the ideal time to sleep during the day is between 12 pm and 4 pm. Sleeping after 4 can disturb your sleep cycle, which can harm your night’s sleep. That being said, find a quiet and cool place for your siesta. Make sure there isn’t much light or noise around you. If you are at home, avoid taking the nap in your bed. Instead, stretch yourself on the couch or a hammock if you have one.
Although there are some companies that encourage employees to take power naps, there are many who do not approve of it. Hopefully, they will understand the benefits of power napping and apply it in the workplace soon!
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