Power nap

Need to recharge? Don't lean on caffeine -- a power nap will boost your memory, cognitive skills, creativity, and energy level.

What is a power nap?

A power nap is a short sleep that terminates before deep sleep. It is intended to quickly revitalize the subject.

The power nap is meant to maximize the benefits of sleep versus time. It is used to supplement normal sleep, especially when a sleeper has accumulated a sleep deficit.

Benefits of a power nap

Power naps of less than 30 minutes restore wakefulness and promote performance and learning.

Naps can restore alertness, enhance performance, and reduce mistakes and accidents. A study at NASA on sleepy military pilots and astronauts found that a 40-minute nap improved performance by 34% and alertness 100%.

Napping has psychological benefits. A nap can be a pleasant luxury, a mini-vacation. It can provide an easy way to get some relaxation and rejuvenation.

Napping Tips

Be consistent. Keep a regular nap schedule. Prime napping time falls in the middle of the day, between 1 p.m. and 3 p.m.

Make it quick. Set your cell phone alarm for 30 minutes or less if you don't want to wake up groggy.

Go dark. Nap in a dark room or wear an eye mask. Blocking out light helps you fall asleep faster.

Stay warm. Stash a blanket nearby to put over you because your body temperature drops while you snooze.