ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

The Best Power Nap Energy Boost and Time Saving Techniques Ever

Updated on February 23, 2018
abyssinal profile image

Elton graduated from Common Sense University, is a father, artist and is currently featured on multiple blogs, sites and even edits a few.

A Warning...

A good night's sleep is immensely important for good health. Studies show that sleep deprivation, even moderate, can be detrimental to one's health; causing "brain neurons fire more slowly when someone's operating on reduced sleep", slow reaction times, and "...impair performance as much as a blood-alcohol level of 0.10 percent, beyond the legal limit to drive."

Severe sleep deprivation can lead to death as well.

The National Sleep Foundation recommends:

  • Teenagers (14-17): Sleep range widened by one hour to 8-10 hours (previously it was 8.5-9.5)
  • Younger adults (18-25): Sleep range is 7-9 hours (new age category)
  • Adults (26-64): Sleep range did not change and remains 7-9 hours.
  • Older adults (65+): Sleep range is 7-8 hours (new age category)

More information regarding recommended amount of sleep times can be found here: National Sleep Foundation Recommends New Sleep Times

The techniques presented here should not be used as a substitute for a good night's sleep. Sleep cannot be "replaced", "substituted" or "caught up" in any way. Always, always, always get a good, proper night's sleep over using any "energy restorative" practice or technique, as actual sleep is measurably better by any definition, to a recuperation or "power rest" exercise or practice that isn't a full, restful night of sleep.

Many, many ways to boost...

Fighting off a bad night's sleep can be a pain. According to some doctors , unlike 85% of mammals, we need to sleep once in a twenty four hour period (others argue that this is due to the invention of artificial light.

Especially when compounded with the demands of a full day of work and energy draining social commitments. It can be hellish trying to find a good way to compensate on the fly. Luckily there are several ways to combat the energy sap and buy enough time to get things done.

Some work better than others of course. Yet, having a few techniques to work with helps to figure out which works best for you.

Technique One: "The Classic Straight Nap"

According to a 2009 report by the Pew Research Center, a third of U.S. adults nap on any given day. Sleeping for a short period of time or "napping" is a great way to recoup, in a somewhat tangible way, some of that, oh so precious lost energy.

Though, don't over stay your welcome in the land of nod. A short nap of 20-30 minutes can help to improve mood, alertness and performance. Sleeping too long, especially when delving into "R.E.M" levels of sleep can be disorienting and make you more tired. The trick is to wake just before entering a deeper sleep. This, of course, holds true for all napping in general. However, the "classic straight nap" is the base line, entry level of "power napping"

Typically, comfort is priority one with doing this, with a few modifications to your environment.

The Stage

Setting the stage for a good nap is a great way to insure quality rest during your brief sojourn to dreamland. Turning off lights to darken your environment helps, as the ambient light that filters through your closed eyelids can obstruct the siesta process. If possible turn off any lights in your immediate surroundings.

Now, with the lights handled, the next step is "positioning".

Obviously, the best position to sleep in (generally speaking), is laying down. That may take a bit of cleaning, prep, and possible "softening". Softening, meaning a blanket or, as some have suggested a yoga mat. Perhaps, a combination of both would suffice. So, clear some space, lay down your gear and get into it.

Changing the set up for your nap time location is crucial, but depends on the factors you can't change, obviously. They're not going to let you cut the lights, turn everything off, and plop a cot down on a factory floor (if that happens to be where you are). So, you have to think a little outside the box...and turn to modding yourself.

Work Nap Tip!

A fantastic place to catch a quick snooze is your car. The seat reclines, the doors lock and (if it's your style) music can be played. You're out of the way of any potential interruptions, and it can be relatively peaceful.

Modding Yourself For "The Classic"

As mentioned, modifying your environment might not be an option or...just plain dangerous. Should that be the case, the next best thing is modifying yourself. Using sleep aids (not drugs), such as a sleeping mask and ear plugs might be the best way to go.

  • Sleep masks - vary by quality and effectiveness. Often they can be a little thin, but still quite effective. You can usually pick them up in multi-packs at various big box stores.
  • Ear plugs - also vary by quality and effectiveness. They're often found in pharmacies, hardware stores, and sporting goods stores. [Author's note: the purple kind seem to work the best]

[Author's note: From personal experience, the best sleep mask (the one I keep in my glove compartment just for such nap excursions) I use the most lately, is a combination of mask and noise dampening. It's called the Sleep Master Sleep Mask Plus (it was a stocking stuffer), it's comfortably soft and does a great job. It works even better if ear plugs are used in addition.]

The Time

Naps are a Goldilocks and Three Bears kind of endeavor. Too long of a nap can leave you possibly developing “sleep inertia” , which feels like you're "dragging" or "groggy". The best length for a "power nap" is probably around 20-30 minutes, if possible. Too long and you might drag, too short; unrested. Just right...and it can help to improve mood, alertness and performance.

Results vary, of course, as everyone is physically different and process sleep in slightly different ways.

Work Nap Tip Two!

"If you're wearing ear plugs and a mask, try using the vibration feature on a cell phone's alarm to wake you.

Technique Two: "The Coffee Power Nap"

Technique number two, let's call it..."The Coffee Power Nap".

Admittedly, with the use of the word 'coffee' it sounds a little crazy, but it works. Basically, you're power napping while your body processes caffeine, which can take a while.

First...preparation!

Here are things you'll need before taking your ultimate power nap:

  • An energy drink (cup of coffee, 5 Hour Energy, etc.)
  • A nice place to lay your head down (break room, office, car, etc.)
  • 15 - 20 minutes of time (break time, end of lunch, lunch, etc.)

Before You Nod Off

With your comfortable spot claimed, let's get to the napping! Before you lay your head down to partially sleep, guzzle down your chosen energy drink ( be it coffee, Red Bull, etc. ).

"Wait, what?", you might be saying. While it's true that an energy drink will give you a boost on it's own, it's not quite as effective as when coupled with a quick nap.

As it turns out, it takes a good 10 to 20 minutes for the caffeine to really work it's magic.

Nap Time

It's that special time of day when you're sapped of energy and it's break time. The perfect time for power napping has arrived. Find a nice spot, perhaps a break room, your car or even a picnic table. A place that provides a good deal of quiet and a seat. It doesn't have to be "library quiet", but, a place that you might not be disturbed for a bit.

You can either sit or if you're lucky enough to lie down, do that.


WAKE UP!

At the end of your 10 to 20 minute run in dream land, you will awaken refreshed and rested. This feeling is due, in large part, to pulling a ruse on your own body. The short power nap, coupled with the energy drink, feels a lot like a restful 2 hour sleep...only crammed into 10 to 20 minutes.

So, next time, you find yourself on the tail end of a noontime energy drag, take some time and pep up. A good power nap can do wonders.

Comments

    0 of 8192 characters used
    Post Comment

    • ChitrangadaSharan profile image

      Chitrangada Sharan 

      5 years ago from New Delhi, India

      That's interesting! Power naps are very good and rejuvenating I know, but had no idea that there can be a technique also to take it.

      Worth trying, thanks for sharing.

    • bingskee profile image

      bingskee 

      5 years ago from Quezon City, Philippines

      hmmm.. interesting. never heard of energy drinks working as aid to a deep powerful nap. :)

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)