The new way to nap
‘Use the term ‘nap’ loosely – think of it more like the deep relaxation at the end of a yoga class,’ says sleep expert Dr Neil Stanley. Dr Guy Meadows, founder of The Sleep School, agrees. ‘It‘s about training your body to get used to a period of relaxation,’ he says. ‘So get comfy, set an alarm for 20 minutes and keep your eyes closed until it goes off – whether you fall asleep or not.’
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‘Impairment from lack of sleep is the same as you’d get from drinking excess alcohol the night before, and you wouldn’t turn up to work half cut,’ says Dr Stanley. ‘When you’re tired, your body wants sleep – not stimulation. A short nap gives your body the boost it needs, rather than masking it with caffeine, so napping isn’t time-wasting or slacking, it’s a healthy, energy-boosting exercise.’
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Timing is key
‘Try it post-lunch,’ says Dr Meadows. ‘That’s when we get a natural dip in our core body temperature – the same thing that happens at night to help us fall asleep – and we get a rise in the sleep hormone melatonin, too.’ Dr Stanley advises you to ‘keep it to 20 minutes – any longer and you’ll wake up groggy and disorientated because you’ll have slipped into a deeper sleep.’
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Location, location, location
‘Nap anywhere you won’t be disturbed,’ says Dr Stanley. ‘But if you’re worrying the boss is going to come around the corner, or your phone will ring, you won’t be able to relax.’ If there’s a quiet corner at work, great. If not, wrap up warm, and sit in a park. Close your eyes, feel the breeze on your face, listen to the birds or hum of traffic and focus on your breathing.’
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Reap the rewards
NASA research has found that a 40-minute snooze boosts productivity by 34%, and a study in which pilots took an in-flight nap (as their co-pilots took over) increased their alertness by 54%. So when can a power nap benefit you? ‘After a long week at work, before a Friday night out to give you staying power,’ suggests Dr Stanley. ‘Or a lunchbreak nap before an important meeting.’
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