Some swear by it, others find it totally superfluous: the nap. But the short nap – commonly known as a power nap – is far more than just a short break during the day. Used correctly, it can increase concentration, improve memory and even reduce the risk of cardiovascular disease. But there are a few things to bear in mind, because not every nap is the same. Duration, timing and personal habits play a decisive role. In this article, we will not only look at the different types of naps, but also explain the benefits they offer and how they can best be integrated into everyday life.
Why should you take a nap?
Many people believe that a short nap during the day is a sign of laziness and sluggishness. However, scientists agree that a targeted nap can significantly improve performance and health. Even historical figures such as Leonardo da Vinci, Winston Churchill and Albert Einstein used naps as an energy booster.
Studies have shown that an afternoon nap can increase concentration and alertness and also significantly improve memory performance. It has a positive effect on the cardiovascular system, reduces stress and increases general well-being. A nap can also strengthen the immune system.
But not every nap is restful. The secret lies in the right technique.
What types of naps are there?
- The power nap (10 to 20 minutes)
The power nap is probably the best known nap. It lasts around 10 to 20 minutes. During this time, you drift off into a light sleep and wake up feeling fresh and alert. Ideal for anyone looking for more energy, better focus and concentration and quick recovery without subsequent tiredness. You can find out more about the powernap in our blog post Powernap: 20 minutes of relaxation in between!
- The nap (30 minutes)
The nap lasts around 30 minutes. During this period of sleep, the subconscious can stimulate creative processes in the brain. However, you have already reached the deep sleep phase, which can lead to you feeling tired or dizzy when you wake up.
- The afternoon nap (60 minutes)
Sleeping for a whole hour allows your body and brain to go through a complete deep sleep phase. This is good for the memory. A classic midday nap is ideal for anyone who wants to consolidate learning processes and promote creativity. A one-hour nap also ensures mental and emotional recovery. With all these positive aspects, the following must also be mentioned: If you sleep too long, you may initially feel dull and tired when you wake up.
4. the complete sleep cycle (90 minutes)
If you sleep for 90 minutes, you go through a complete sleep phase including REM sleep. This allows you to benefit from all the positive effects of sleep. Memory and the ability to solve problems are improved. You are more creative and feel refreshed, without drowsiness or dizziness after waking up. This type of nap comes closest to a real night’s sleep.
When is the best time to take a nap?
It is not only the duration of the nap that is important, but also the timing. It is said that a nap between 1 p.m. and 3 p.m. is ideal. But why is this the case? Our natural biorhythms often cause a dip in performance after lunch. A nap in the afternoon can help to compensate for this low. However, you shouldn’t lie down after 4 pm. Because if you sleep too late, it can affect your sleep at night.
How do you make a nap really restful?
There is actually very little to consider in order to turn a nap into an energy booster. You should keep an eye on the duration of the nap. A power nap of 10 to 20 minutes prevents drowsiness. Then, of course, the location is crucial. It should be quiet and preferably dark. A sleep mask can provide quick and easy help here. And of course you should lie comfortably. A slightly reclined position, for example in a comfortable armchair, can also relax the body. For advanced sleepers and those who like to experiment, we recommend the so-called “coffee nap”: if you drink a coffee directly before your nap, you will feel even more awake when you wake up. The caffeine needs around 20 minutes to develop its stimulating effect in the body.
Who benefits most from a nap?
People with stressful jobs or creative tasks particularly benefit from a short nap. In some larger companies, employees are even provided with extra quiet rooms for this purpose.
But it’s not just professionals and creative types who benefit from a nap. Pupils and students can also take a nap without feeling guilty. Because those who study a lot, can improve memory performance with a short nap. Especially after intensive learning sessions, a nap helps you to better process what you have learned.
For older people, a short nap can promote heart health and improve quality of life.
Are there any risks when napping?
For most people, a short nap during the day is highly recommended and beneficial to health. However, there are a few things to bear in mind: If you nap too long and/or sleep too late in the day, you should expect your night’s sleep to be disrupted. Regular long naps can be an indication of a lack of sleep at night or sleep disorders. People who suffer from insomnia should exercise caution, as naps could further impair night-time sleep.
Our tip for an optimal nap
Our neck pillow is ideal for naps – at home or when traveling. The handy, U-shaped pillow provides optimum support for the head, even if you want to take a spontaneous nap in an armchair. If you travel a lot or want to relax in the office, you should consider buying our Traveler neck support pillow, which can be easily rolled up and fits perfectly into a bag or suitcase. With this pillow, taking a nap in a strange bed or on a couch becomes a relaxing experience.
