A power nap is an ideal way to overcome stress and improve your productivity during the day. Taking a quick nap gives your brain an opportunity to rest and reorient itself. There are numerous benefits to taking a quick power nap in the middle of the day. If you feel yourself losing energy and motivation throughout the day, a power nap might be just what you need to keep you going. It’s important that you get the most out of your short time asleep while napping and take advantage of the benefits – here are some ways to do just that:


  • Only sleep for 20 minutes. Make sure that you restrict your nap to twenty minutes. Any longer and you will drift into a deep sleep and you are more likely to wake up feeling groggy. Napping for just twenty minutes will allow you to wake up feeling re-energized and refreshed.
  • Sleep on a pillow. A surprising number of people don't use a pillow when they nap. Whether you are napping on your couch, in your bed, or in your car on a break at work, you will get more out of your nap if you sleep on a supportive pillow that aligns your neck and spine.
  •  Wear an eye mask and close the curtains. Closing the curtains and wearing an eye mask helps with your brain's productionof melatonin – a sleep-inducing hormone – allowing you to get to sleep faster and get the most out of your nap.
  •  Make sure you have no distractions. Taking a nap in a quiet room away from the hustle and bustle of the day will make you fall asleep faster and help you to get the most out of your nap. Silence anything that might end up waking you up or distracting you from your nap.
  •  Don’t nap too late. Make sure you have your nap earlier in the afternoon and try not to take a nap much later than 3:00 PM, because it might interfere with your sleep later at night. If you are unable to fall to sleep at night, that would make the nap counterproductive and will make you sleep deprived the following day.

Do you take naps during the day? What are some things you do to improve the quality of your naps?