Learn more about productivity with this collection
Proper running form
Tips for staying motivated
Importance of rest and recovery
Power Naps
When we nap, sleep pressure is released, increasing cognitive function, performance and memory while reducing stress and sleepiness.
A successful power nap should leave you feeling refreshed and prepared to cruise through your to-do list in no time.
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Start with a Cup of Coffee
Enjoying a coffee 15-20 minutes before lying down helps to prevent the brain from absorbing adenosine, a chemical that causes drowsiness and sleep.
By the time you wake up, the caffeine will have kicked in, providing an extra jolt of energy.
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Set the Stage
- Noise-free, dark and cool (60-67 degree Fahrenheit/15-22 degree Celsius) environments are most conducive to productive sleep.
- Try to wind down before attempting to sleep. Perhaps try a short meditation, go for a walk outside, or listen to calm music.
- If you have been trying to fall asleep for longer than you’d like, but still can’t seem to relax and go to sleep, it can be a good idea to get up.
- To aid sleep, the sleeping space should be used for sleeping, and when we can’t sleep and start to worry, we start to relate that place to worry instead of the ability to relax and to sleep.
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Timing is Everything
Naps that exceed 20 minutes can increase sleep inertia, or in layman’s terms — give you that heavy feeling after you wake up. Sleep inertia happens when you awake from a deep sleep.
- To ensure you are hitting the power nap ‘sweet spot,’ set your alarm for 15-20 minutes. The exception to this rule is if you’re sleep-deprived and have the luxury of being able to nap long enough to complete a full sleep cycle, which is at least 90 minutes.
- The best time to nap is between 1PM – 3PM when most of us experience a natural dip in energy.
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