According to current research results, a strong 10-minute power nap will significantly boost our mental focus and productivity.
The study included a control group that didn’t take a nap. After their nap, the researchers tested the study participants for three hours with several alertness and performance tests.
The results were a bit surprising. You may expect more benefits from the longest 30-minute rest period, but that was not the case.
Here’s a brief summary of the outcome of the study: The 5-minute nap seemed to produce very few benefits, and the nappers scored similar to the no-nap control group.
The 20-minute nap produced measurable improvements that seemed to emerge an average of 35 minutes after the rest, and to last up to 125 minutes after napping.
The 30-minute rest was found to produce a period of diminished alertness and performance immediately after napping, an indication of sleep inertia. Following recovery from sleep inertia however, measurable improvements that lasted up to 155 minutes following the nap became obvious.
The 10-minute rest, on the other hand, produced immediate improvements in all outcome measures (including sleep latency, subjective sleepiness, fatigue, vitality, and cognitive performance). In this case many of these benefits were maintained for as long as 155 minutes. Animal Removal Vero Beach FL.
The problem many people have is that naps can be tough to end at 10 minutes, and it’s tempting to just continue to sleep. But as this and several other studies have shown, longer rest intervals are usually far less effective. Nap for 30 minutes, as an instance, and you also risk sleep inertia — the mentally groggy disorientation that often comes after waking from a deep sleep.
Other studies have found that time your nap is equally important. If you nap too late in the day you may interfere with your natural circadian rhythm, and may not sleep well that night. The very best times to nap are mid- to late-morning, or in the early afternoon.
Can’t take a rest on the job? Interestingly some forward-looking companies are beginning to encourage naps. Some have even installed “nap channels”
But if your place of work has not caught up with the advantages of power naps yet, there’s an increasingly popular alternative: Store a 10-minute power nap brainwave music on your pad or phone. close your eyes. Put your elbows on the desk and support your head with the palms of your hands.
A fantastic brain wave audio will coax your brain into light sleep brainwaves, but will not put you into a deep sleep. But it’s always best to use an audio that includes a concise wake up in the end.