8 Benefits of Powernap
Are you looking for ways to improve your health? If yes, then you should try power napping. This technique has been proven to boost energy levels, reduce stress, and even increase productivity.
Power naps are short periods of sleep during the day. They don’t require much effort or time from you. They only take a couple of minutes.
Power naps are great because they allow you to get some rest without having to go to bed. Plus, they give you the chance to recharge yourself.
Types of Powernap
There are three types of power naps:
- Slow Power Nap
- Fast Power Nap
- Deep Power Nap
Slow Power Naps
A slow power nap is one where you fall asleep within 15 minutes of laying down. These naps are often recommended for those who need a little bit of downtime. If you’re trying to catch up on sleep, this may be right for you.
Fast Power Nap
A fast power nap is one where the person falls asleep within 30 minutes of laying down. This type of nap is great if you need to wake up refreshed.
Deep Power Nap
A deep power nap is one where a person sleeps for an extended period (at least 90 minutes). This allows you to fully recharge while sleeping.
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Health Benefits of Powernap
One can reap many benefits with powernap. Some of these are as follows.
1. Power naps Improve Memory
A study published last year found that power naps improved working memory — the ability to hold information in mind and manipulate it over short periods. This means that power napping improves the ability to focus and remember things.
In addition, a study published in 2012 found that power napping helped those with attention deficit hyperactivity disorder (ADHD) focus better and pay attention longer than when they were awake.
2. Power naps Boost Concentration
Power napping helps improve concentration. Researchers believe that taking a nap helps the brain consolidate what you learned earlier in the day. Studies show that learning something new takes up to 20% longer when you’re tired compared to when you’re well-rested.
3. Power naps Reduce Stress Levels
When you’re stressed out, your cortisol levels rise. High levels of cortisol can cause fatigue, insomnia, headaches, and depression.
Research shows that power naps reduce stress levels. One study showed that people who took five 15-minute power naps each day had significantly lower cortisol levels than those who didn’t take any naps.
4. Power naps Help People Sleep Better
Sleep problems are common among people who struggle with anxiety, depression, ADHD, and other conditions. A study published in 2014 found that power napping helps people sleep better. The researchers concluded that power napping reduces stress levels and helps people relax so they fall asleep faster.
5. Power naps Make You Smarter
Studies suggest that power napping makes you smarter. In 2013, researchers found that power napping boosted IQ scores by 10 points.
6. Power naps May Lower Blood Pressure
A study published in 2015 found that power napping lowers blood pressure. Those who took a 30-minute nap lowered their systolic blood pressure by an average of 5 mmHg and diastolic blood pressure by an average of 2 mmHg.
7. Power naps Can Improve Moods
The National Sleep Foundation recommends getting between 7 and 9 hours of sleep per night. But some people need more than that. If you find yourself waking up feeling groggy and irritable, try taking a power nap instead.
A study published in 2010 found that power napping improved moods. Participants reported feeling happier after a 30-minute power nap.
8. Power naps Are Good For Your Health
Power napping doesn’t require much effort. It’s often done automatically during the day without anyone realizing it.
So why should you consider taking power naps? They could improve your health. Studies show that power napping boosts your immune system, relieves pain, and reduces stress.
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How do I fall asleep quickly?
To fall asleep quickly, you should follow these steps:
Step 1: Find a comfortable position
When falling asleep, choose a position that makes you feel relaxed.
Make sure you’re lying down on a firm surface, such as a bed. Avoid using pillows or soft surfaces that could cause pain or discomfort.
Step 2: Close your eyes
Close your eyes and relax. Take several deep breaths, then let go of any worries or stress.
Step 3: Focus on something else
Focus on a calming thought or image, such as a favorite place or a peaceful scene.
Step 4: Slowly drift off to sleep
Once you’ve reached a calm state of relaxation, slowly drift off to sleep. Try counting backward from 100.
How do I enjoy a deeper power nap?
Follow these steps to fall asleep deeply:
Step 1: Set the stage
Before falling asleep, set the stage for a good night’s sleep. Make your bedroom a relaxing environment by turning off lights, dimming the room, and lowering the temperature.
Step 2: Relax
After setting the stage, lie back and relax. Let go of anything that is bothering you.
Step 3: Breath deeply
Breathe deeply and evenly. Count to four before inhaling, hold your breath for four seconds, and exhale completely. Repeat this cycle five times.
Step 4: Practice meditation
Meditation helps clear your mind so that you can easily enter deep sleep. To meditate, close your eyes and focus on a soothing thought.
Step 5: Sleep
Try to relax for at least 90 minutes. During this time, you may experience vivid dreams.
Tips
– Don’t use alcohol or caffeine before going to sleep.
– Do not try to stay awake longer than 20 minutes.
– Do not exercise during a power nap.
– Avoid eating large meals before you sleep.
– Avoid watching TV or reading books before going to sleep. These things can keep you awake.
– Use an eye mask to block out light.
– Turn off the alarm clock.
– Stay away from loud noises, such as television or music.
– Try to avoid getting into arguments or fights before going to sleep. It can take a toll on your mental health.
– Don’t drive a car or operate machinery immediately after waking up.
– Avoid exercising too soon after waking up. It can make it difficult to fall asleep.
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Side Effects Of Daytime Sleeping
Without a doubt, power nap has amazing benefits, but too much of everything is bad and same goes with powernap. One of the main issue with daytime sleeping is that it makes it difficult to sleep at night and this can mess up the entire sleep cycle. Not getting enough sleep at night is bad for our health.
Here are five of the most common side effects of daytime sleeping.
1. Sleep Apnea
Sleep apnea is a condition where breathing stops briefly every night. This happens when the muscles that normally hold the airway open relax and close off the airway. If left untreated, sleep apnea can cause serious health problems such as high blood pressure, stroke, heart attack, and death.
2. Insomnia
Insomnia is another common side effect of daytime sleeping. People with insomnia often wake up feeling groggy and unable to fall back asleep.
They may also have trouble staying awake during the day.
Some people find that caffeine helps them stay awake during the day. Others find that alcohol helps them stay awake.
3. Weight Gain
Excessive daytime sleeping can lead to weight gain. It has been shown that people who sleep fewer hours each night gain more weight over time.
The average person gains about 1 pound (0.45 kg) per year. That means that if you slept 5 hours less per night, you would add 3 pounds (1.36 kg) per year.
It’s well known that obesity raises the risk for many diseases including diabetes, cancer, and heart disease.
4. Increased Risk For Heart Disease
It’s well known that obesity raises the risk for many diseases including diabetes, cancer, and heart disease.
However, research shows that people who sleep less than 6 hours per night are at higher risk for developing heart disease.
When you sleep less, your body doesn’t use its stored fat efficiently. Instead, it stores extra calories as fat.
As a result, you become overweight and obese.
