Taking an energy nap of 20-30 minutes can counteract the drop in energy and concentration levels experienced by many people during the late afternoon work hours. An energy nap should aim to reach the second stage of a five-stage sleep cycle within an hour or less, and drivers can benefit from taking a quick nap to avoid driver fatigue. Many companies now recognize the benefits of a nap and encourage employees to take one during work hours.
Studies suggest that many people experience significant drops in energy and concentration levels about eight hours after waking up from regular sleep. This drop typically occurs during the late afternoon work hours, so there is often a loss of productivity as well. Workers may experience a loss of mental focus, visual acuity or physical stamina. To counteract these effects, a number of people take a short sleep break known as an energy nap.
An energy nap provides many of the same recovery benefits as regular sleep, but in much less time. A power napper isn’t trying to fall into a form of deep sleep for a few hours, but rather reaches the second stage of a five-stage sleep cycle within an hour or less. In fact, many sleep experts suggest that an effective nap should be only 20 to 30 minutes long to avoid the lightheadedness associated with interrupted sleep cycles.
During the first and second stages of a normal sleep cycle, the body’s muscles are given an opportunity to relax while the nap’s state of mind is refreshed. On average, most people reach the end of stage 2 sleep within an hour or less. Setting an alarm for that amount of time should prevent a power nap from entering deeper stages of sleep that involve dreaming and physical recovery. Waking up prematurely from stage three, four, or five of your sleep cycle can leave your nap even more groggy and less focused than before your nap.
Napping means finding a distraction-free area and setting an alarm for at least 20 minutes, but no more than an hour. Many workers take naps during their lunch breaks or during long periods of inactivity in their offices. However, an energy nap is closer to meditation than a leisurely nap at home. The goal is to reach a state of psychophysical relaxation with the certainty that an alarm will not allow the nap to fall asleep completely. Ideally, an energy nap should come out of his nap feeling mentally refreshed, not groggy or sleep deprived.
A nap can also help drivers on long journeys. In order to avoid driver fatigue, a driver should periodically stop at a designated rest area and take a quick nap before resuming the journey. Sleep deprivation combined with the hypnotic effects of highway driving can reduce a driver’s reaction time and mental acuity. Some driving experts suggest taking a legal caffeine pill or caffeine-laden drink just before taking a nap. The caffeine won’t have time to kick in during the nap, but it will start working just as the driver gets back on the road.
Many companies around the world now recognize the benefits of a nap and often encourage employees to take one at some point during work hours. Taking a short nap during the day shouldn’t affect a person’s normal sleep cycle, but a longer period of deep sleep during the day could make it more difficult to fall asleep at night. If the weather doesn’t allow for a full power nap, some people may even benefit from a few minutes of quiet meditation.
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