Either if you have worked overtime last night , or your child cried all night long that made it impossible for you to sleep, surely it might be affecting your work’s performance on the day after. You might get too sleepy to do any kind of works, and might be ended up finish nothing because of your sleepiness. Any of you might choose coffee to get your eyes widen up again, but some of you may have another option: Power Nap.
What is Power Nap?
Power nap, based on its terminology, is a short sleep taken during the working day in order to restore people’s mental alertness. Power nap might be short in term of duration, which may vary from 10 to 30 minutes, but it has some benefits that you might not know. And so, I will explain to you on how the power naps will have some positive effects to your day.
Benefits of Napping
Based on University of Dusseldorf’s study, a nap for at least 6 minutes will recall your memory, and it may initiate active memory process consolidation. A power nap with 30 minutes duration may reverse the hormonal impact that caused by poor sleep or sleep deprivation.
Scientists have been investigating the benefits of napping for years, and the performance across the process has been tested. Overall, it showed that naps are good as a night of sleep for some types of memory tasks.
Sara C. Mednick, a sleep expert, said that people can get incredible benefits from 15 to 20 minutes of napping. It will reset the system and get a burst of alertness and increased your motoric performance. It will beneficially stave off sleepiness and get an energy boost.
Some studies by NASA from 1995 on 747 pilots showed beneficial effects of napping to their profession. Some of them were allowed to nap for 40 minutes while the remaining group was not napping. The study showed that nappers demonstrated vigilance performance improvement from 16% in median reaction time to 34% in lapses compared to the non-nappers group.
Some research also said that power naps can alleviate our sleep deficits, improved our problem-solving skills, verbal memory, perceptual learning, and statistical learning. Naps also improve our mood and feelings of sleepiness and fatigue. Beside of those, napping will give a positive effect to our heart, blood pressure, stress level and also it’s good for weight management.
Taking a Nap vs a Cup of Coffee
When it is being compared to taking a cup of coffee, napping is having a better effect than a cup of coffee. Naps are better than caffeine, based on 2008’s study. It will be improving verbal memory, motor skills, and perceptual learning. Afternoon naps will improve free recall memory after 20 minutes and 7 hours interval, way better than take a cup of coffee. The participant was asked to nap for 60 to 90 minutes for this study.
If you are still thinking to sip a cup of coffee to keep you stay awake in your daytime, think again. It is better for you to search a cozy space in your office to take a nap.