Short naps as a performance tool: Put the coffee aside

Taking a short nap during the day is a common relaxing activity for many people. Although many avoid it, there is actually talk that a quick nap is good for the body. It can help you fight off fatigue and improve your concentration for the rest of the day. However, the key is to keep the length of the nap and the time you indulge in it.

The ideal nap

Fatigue sets in during the day and what better way to solve it than with a short nap. You resort to it especially after lunch or after work. However, if you practice it on a daily basis or at least regularly, there are several factors and recommendations you should keep in mind. This short nap should last only 10 to 30 minutes. Although this time seems really short, in reality, this nap can effectively increase your alertness and concentration.

The problem arises when you exceed half an hour, as that is when you enter the deep sleep phase. This leads to you experiencing a feeling of drowsiness when you wake up, known as ‘sleep inertia’. You feel disoriented, slowed down and your perception improves slowly. The result is quite the opposite, because instead of feeling energized, you feel much more tired and your body takes at least another 30 to 60 minutes to recover.

The benefits of a quick nap

However, when you maintain the right length of nap, you will feel a surge of energy and a clear mind. According to studies, a quick nap improves productivity, mood, alertness, memory, responsiveness to situations you are exposed to, and reduces fatigue. Other research shows that blood pressure is lowered and overall heart health is promoted. It is also said to support work performance. According to NASA research that studied pilots, after a short nap lasting 20 to 30 minutes, they experienced about 50% better alertness and were more than 30% more productive than colleagues who did not nap.

Good practice will bring the best results

If you want to maximize the benefits but also reduce the risk of short-term sleep, you should follow certain recommendations. The time you want to nap is important. The ideal time is early afternoon, as immediately after lunch your energy levels drop and you become more sleepy and generally tired. Reserve a pleasant, comfortable, quiet and darkened environment in which you will not be disturbed.

Sleep needs to be really short, keep to a limit of 10 to 30 minutes. Many experts agree that the ideal time is at least 20 minutes. However, the length is quite hard to keep track of, so setting an alarm clock is a good option. However, it is important to complete your nap at least four to six hours before your night’s sleep to avoid disrupting it. For most people, this means not falling asleep after late afternoon, ideally before 3 to 4 pm.

Napping serves as an aid

If drowsiness falls on you during the day, you should rather focus on finding the cause. An afternoon nap may help, but it won’t solve the overall problem. Try to limit caffeine consumption, keep a regular and sufficient night’s sleep and try to encourage a healthy lifestyle. Short naps should serve as a supplement to help you gain more energy and focus.