Power napping: that's why it's so good!

and Sabine Schrör, medical journalist Updated on

Dr. Andrea Bannert has been with since 2013. The doctor of biology and medicine editor initially carried out research in microbiology and is the team's expert on the tiny things: bacteria, viruses, molecules and genes. She also works as a freelancer for Bayerischer Rundfunk and various science magazines and writes fantasy novels and children's stories.

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Sabine Schrör is a freelance writer for the medical team. She studied business administration and public relations in Cologne. As a freelance editor, she has been at home in a wide variety of industries for more than 15 years. Health is one of her favorite subjects.

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Just switch off in the middle of the day, close your eyes and take a nap? Few people in Germany have a power nap. The nap in between is an excellent source of energy - in the home office as well as in the office. Read here why a power nap is so good and what advantages it has.

Power napping: why a short nap is so good

Everyone naturally has performance lows during the day. During this time, we make more mistakes, concentrate more poorly, are more tired, and even our body temperature drops. This tiredness cannot be combated with coffee or a long night's sleep - our internal biological clock sets it.

When the low occurs varies from person to person. For those who get up early, usually between 12 noon and 2 p.m., for those who are grumpy in the morning a little later.

If you then treat yourself to a short nap, you will recharge your batteries and wake up refreshed and productive. Sleep researchers confirm that taking a nap in between is healthy and promotes performance. The short sleep outside of the main nocturnal sleep phase is also known as power napping.

Experts from the University of Athens observed almost 24,000 men and women between the ages of 20 and 86 over six years. If you allowed yourself half an hour of sleep three times a week during the day, your heart attack risk was reduced by 37 percent. The short sleep also strengthens the immune system and helps with weight loss. Because tired people often have an appetite for fatty and sweet foods.

The short breaks also improve the ability to react, concentrate and improve the memory, especially the short-term memory. That was the result of a study by the Harvard Medical School. The US aerospace authority NASA was also able to show that attention increases by an impressive 100 percent after a nap.

Sleep also increases the concentration of the hormone serotonin in the blood - this lifts your mood and prevents fatigue. In summary, it can be said: power napping increases performance.

Power napping: that's how it works

Anyone who has the opportunity to treat themselves to a refreshing mini nap in the home office or in the office on site should take advantage of it. These tips turn your afternoon nap into a power nap:

• Just get a short sleep. Those who fall into deep sleep are first of all limp and tired after waking up, instead of fresh and awake. The reason: if you sleep for a long time, your blood pressure drops. Therefore, the afternoon nap should last 10 to a maximum of 30 minutes.
• The best way to wake up in time is to set an alarm clock. Alternatively, you can pick up a bunch of keys or some other item. The reason: Shortly before entering the deep sleep phase, the body relaxes, the key ring falls down, and you wake up. By the way, Frederick the Great used this method. He regularly slept on a chair during the day, holding an apple in each hand.
• Experts recommend having a cup of coffee before power napping. The caffeine only works after 30 minutes and then acts as an internal alarm clock.
• Do not darken the room. This will help you wake up again more easily.
• The best time to take a nap in the office varies from person to person. Most have a low performance after lunch, between 1 p.m. and 2 p.m. When you rest, the body can concentrate its energy on digestion.
• Even if you work at home: The best place for power napping is by no means your bed - it makes you want to sleep late. A lounger or a recliner is more suitable. You can also put a thin mat on the floor. It is important that the head is supported. If you sleep in an office chair, you can rest your head on the backrest and possibly put your feet up on the table. If the back is too short, you may want to rest your head on the desk.
• If noises bother you, relaxing music, such as classical music, can help.
• For many, it is not easy to fall asleep at the push of a button. But you can learn that. For example through progressive muscle relaxation according to Jacobson, a training for deep relaxation. You can also train to fall asleep through autogenic training or yoga.

Power napping: normal when abroad

Power napping has many benefits. Nevertheless, many people in this country sleep - if at all - only on weekends, sometimes during the day. Because anyone who disappears under the desk in the office can quickly be seen as lethargic lazy people. This social pressure all too often prevents a restful short nap in the office.

Even in the home office, many people do not allow themselves a short nap. Your own performance requirements often stand in the way of a relaxed nodding away - those who dare to do so often have a guilty conscience afterwards.

In the southern European countries such as Italy or Spain, as well as in Asia, things are very different - here the siesta is part of the normal daily routine. In China and Japan day sleepers are a familiar sight on buses and trains, in restaurants while eating or even in meetings.

It will probably take a while until the time comes in this country. If you currently do not (yet) have an opportunity for power napping in the office or home office, you may at least consider your daily rhythmic performance lows when planning your appointment.

For example, don't set the dates for important meetings right after lunch. And just close your eyes at work once in a while and let your thoughts wander - even a minute is relaxing.

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