Power Nap

In this article from the Mens Journal, Dr. Sarah Mednick, talks about power naps and how to get the perfect power nap. I didn't know there were so many different types of naps! I'm going to try these tips out today.

Getting The Perfect Nap

1 The first consideration is psychological:Recognize that you're not being lazy; napping will make you moreproductive and more alert after you wake up.
2 Try to nap in the morning or just after lunch; humancircadian rhythms make late afternoons a more likely time to fall intodeep (slow-wave) sleep, which will leave you groggy.
3 Avoid consuming large quantities of caffeine as well asfoods that are heavy in fat and sugar, which meddle with a person'sability to fall asleep.
4 Instead, in the hour or two before your nap time, eat foods high in calcium and protein, which promote sleep.
5 Find a clean, quiet place where passersby and phones won't disturb you.
6 Try to darken your nap zone, or wear an eyeshade. Darkness stimulates melatonin, the sleep-inducing hormone.
7 Remember that body temperature drops when you fall asleep. Raise the room temperature or use a blanket.
8 Once you are relaxed and in position to fall asleep, set your alarm for the desired duration (see below).

How Long Is A Good Nap?
THE NANO-NAP: 10 to 20 secondsSleep studies haven't yet concluded whether there are benefits to thesebrief intervals, like when you nod off on someone's shoulder on thetrain.
THE MICRO-NAP: two to five minutesShown to be surprisingly effective at shedding sleepiness.
THE MINI-NAP: five to 20 minutesIncreases alertness, stamina, motor learning, and motor performance.
THE ORIGINAL POWER NAP: 20 minutesIncludes the benefits ofthe micro and the mini, but additionally improves muscle memory andclears the brain of useless built-up information, which helps withlong-term memory (remembering facts, events, and names).
THE LAZY MAN'S NAP: 50 to 90 minutesIncludes slow-wave plusREM sleep; good for improving perceptual processing; also when thesystem is flooded with human growth hormone, great for repairing bonesand muscles.

MJ PEAK PERFORMANCE: Snooze, You Win - Improve your mental and physical performance by power napping