Take a power nap in the right way and get relief from fatigue throughout the day.

It is natural to feel tired after a day’s work and running around. In such a situation, a short nap not only refreshes you but also increases your alertness and working capacity. But do you know that there are some rules for taking a quick nap? Power nap taken at the right time and in the right way can be very beneficial for you.

Experts at Harvard Health have advised on the benefits of power nap and how to take it properly. Let us know what power nap is, what are its benefits and how it should be taken.

Expert opinion

According to Dr. Sogol Zaveri, assistant professor at Harvard Medical School, taking too long a nap can have negative effects on health. A nap taken properly is called a power nap. If you take care of the right time and duration, a power nap can remove your fatigue and refresh you.

What is power nap?

• A power nap is a short nap of 10 to 30 minutes.
• It prevents you from going into deep sleep and helps you wake up early.
• According to Harvard Health, a person goes into deep sleep after sleeping for more than 30 minutes. In such a situation, you may feel lethargy and tired upon waking up.
• It may take about 30 to 60 minutes to come out of deep sleep.

benefits of nap

1. Improves mood:
   • A power nap taken correctly improves your mood.
2. Removes fatigue:
   • A quick nap refreshes your body and mind and reduces fatigue.
3. Increases alertness:
   • Power naps improve your ability to concentrate and make you feel more alert.
4. Reduces blood pressure:
   • According to research, taking a power nap reduces blood pressure, which improves heart health.
5. Increases quality of work:
   • Taking a nap at the right time improves your productivity and quality of work.

How to take the right power nap?

1. Set duration:
   • The ideal duration of a power nap is between 10 to 30 minutes.
2. Keep track of time:
   • The best time to take a power nap is between 1 pm and 3 pm. At this time the body feels tired.
3. relaxed atmosphere:
   • Choose a quiet and comfortable place for the nap. Stay away from noise.
4. Set alarm:
   • To avoid falling into deep sleep, set an alarm so you don’t sleep for more than 30 minutes.
5. Keep the lights off:
   • It is better to take a nap in mild darkness or low light.

Is it okay to take a nap?

Yes, napping is okay, as long as you do it right. By taking a power nap:

• Brain function improves.
• Stress is reduced.
• Creativity increases.

Power nap is a small but effective way to refresh yourself. By including this in your daily routine, you can improve your health and quality of work.