Power nap – the organism booster
The all too familiar scenario: You return to your desk after lunch and feel so sleepy that you can hardly keep your eyes open. At such moments, a nap would be the perfect solution. So, why not try it out?
Daily work in the office is often not only demanding and tiring, it’s also likely to affect your concentration as one task follows the next. Especially after lunch, many people reach a low point in their energy, causing them to long for a short nap. In this case, a power nap may be just the thing for getting a fresh start.
Daily work in the office is often not only demanding and tiring, it’s also likely to affect your concentration as one task follows the next. Especially after lunch, many people reach a low point in their energy, causing them to long for a short nap. In this case, a power nap may be just the thing for getting a fresh start.
A power nap means you sleep for 15 to 30 minutes. Don’t allow yourself to nap longer, because you don't want to fall into a deep sleep, which is much harder to wake up from and takes too much time before you're again able to work. It’s best to set an alarm clock and to stretch a few times once you're awake again. Or you can use the key trick, whereby you hold your keys in your hand. As soon as you’re in light sleep mode, the keys will drop out of your hand and make a sound that tells you it’s time to wake up.
A power nap will make you more productive, lower your stress levels, put you in a better mood, help you to concentrate, and improve your memory. Naps have also been shown to have a positive effect on health in general, especially on the cardiovascular system. In other words, a power nap has a truly positive effect on the body.
A power nap will make you more productive, lower your stress levels, put you in a better mood, help you to concentrate, and improve your memory. Naps have also been shown to have a positive effect on health in general, especially on the cardiovascular system. In other words, a power nap has a truly positive effect on the body.
All you basically need to do is put your feet up and doze off. Two tried-and-tested ways:
- Sit at the desk and put your head down.
While this position is okay, it may not be very comfortable, especially towards the end of the nap. You can therefore use a small cushion for more comfort. - Lean back in your chair and put your feet up on the desk.
Here, too, you can put a small cushion under your feet.
- Avoid interruptions or noise. We recommend that you explain the benefits of napping to your colleagues in advance and ask them to be considerate. For some, headphones work well for blending out the outside world and noise. For others, playing relaxing music is the way to go.
- If you can’t darken the room, you can always use some sleep goggles.
- Prepare yourself mentally for the power nap by relaxing your tongue and jaw muscles. This will help you to switch off your thoughts.
- Use the 3-3-6 breathing technique: Breathe in deeply through your nose for 3 seconds, hold your breath for 3 seconds and then gently exhale through the mouth for 6 seconds. Slowing down your breathing will lower your heart rate automatically.
