The Power Of Power Napping

If you run your own small business, odds are you are a self-starter with a passion to succeed. But even the most motivated solopreneurs will hit a wall sometime. Long days – often working alone – can invite that dreaded mid-afternoon crash. 

You know the feeling. Maybe your eyelids start to feel heavy as you stare at your computer screen. Or you feel sluggish as you contemplate your afternoon’s remaining work.

Well, here’s a helpful strategy, backed by science: Power through with a power nap.

Recharge and refresh

Science has shown that short power naps can improve mood, alertness, short-term memory, and concentration. And, as a bonus, napping regularly may reduce stress and even lower your risk of heart disease. 

That’s a lot of upsides for a short break from your workday!

So consider a catnap the next time you’re feeling fatigued. There’s a reason that so many smart companies offer “nap pods” for their employees. Several studies demonstrate that power naps can enhance productivity. 

Power napping 101

To get the most benefit out of power naps – and to avoid a few potential downsides – keep the following in mind:

• Keep it short. A nap of 20 or 30 minutes is ideal. Napping for longer invites a deeper sleep cycle, which can have you wake up feeling groggy and less refreshed. You’ll likely need to set an alarm to cap your nap at a half hour or less.

• Time it right. Early afternoon works best for most people. Avoid napping too late in the afternoon, which can undercut your ability to fall asleep at bedtime. 

• Find the right place. Take your power nap in a place that’s quiet and free of distractions. A darkened room works best, or opt for a sleep mask. Even during a short nap, your body temperature may dip, so a cozy blanket is a good idea too.

One observation that’s worth sharing? Even regular power naps are no substitute for good quality sleep at night. Organize your life (and streamline how you do business) so that you can get seven or more hours of sleep per night.

The caffeine conundrum

Some of you may have a question brewing in the back of your mind: Can’t I just have a cup of coffee (or a mug of tea) instead of a power nap?

You can, but one Harvard Medical School study found that a power nap was more effective than caffeine in fighting mid-afternoon drowsiness. Plus, for some of us, caffeine in the afternoon can interfere with our ability to fall asleep at night.

You know your body best. So do what works for you. But don’t be afraid to try a power nap instead of that caffè americano.

Or – if afternoon caffeine doesn’t keep you awake at bedtime – you can experiment with combining both!

A popular online “life hack” is dubbed a nappuccino. It combines a power nap with a late-breaking kick of caffeine to overcome any lingering drowsiness.

You see, it takes 20 to 25 minutes for caffeine from a cup of coffee (or a cappuccino) to reach your bloodstream and take effect. 

So the recipe for a nappuccino goes like this:

• Prep your nap space. All the suggestions from above apply: dark room, no distractions, cozy blanket.

• Drink a coffee. Fast. No time to savor the flavor! You need to crash on the heels of your last sip. 

• Grab 20 minutes of Zzzz. Set an alarm. Close your eyes. Relax. Go to your happy place. Next stop: the Land of Nod.

• Up and at ’em! If you timed it right, you should awaken refreshed, just as the caffeine gives you a boost in alertness. 

Bright-eyed and bushy tailed

All of us have to navigate dips in our energy levels during the workday.

Consider what research has shown about the power of power napping. It could be another valuable productivity tool to add to your toolbox.