Estimated reading time: 3 minutes, 39 seconds.
TODAY’S IDEA: Siesta, coffee and 5 steps to a perfect nap
— From WHEN: The Scientific Secrets of Perfect Timing by Dan Pink
I can’t take naps. Well, technically I can, but they always last between 3 and 5 hours with at least an additional 20-30 minutes to shake the grogginess and be fully awake. That rules them out of my regular life and leaves them either in the luxury category when I’m on vacation, or in the rescue category when I’m so sleep deprived that a nap is a preferred alternative to the state of zombieness.
Dan Pink, author of WHEN, had a similar dislike for naps: “when I’ve awoken from these slumbers, I usually feel woozy, wobbly and befuddled—shrouded in a haze of grogginess and enveloped in a larger cloud of shame.”
However, after doing research for his excellent book about timing, Pink changed his mind and became nap devotee. “Naps, research shows, confer two key benefits: They improve cognitive performance and they boost mental and physical health. […] The returns from napping extend beyond [alertness and] vigilance. An afternoon nap extends the brain’s capacity to learn… boosts short-term [and] associative memory… and improves our overall health.” (Hmmmm, I may try this after all, but clearly following Pink’s formula below, not mine…)
Pink found out that the so-called power naps—the ones that produce these great results—last anywhere between 10 and 20 minutes, no more. Once you wake up, you are fully rested and ready to take on where you left off. If you sleep longer, then sleep inertia (grogginess) kicks in and you’ll spend time trying to awaken your mind as Pink used to do: “splashing water on [his] face, shaking his upper body like a soaked golden retriever and searching desk drawers for candy to get some sugar into [his] system.”
There’s a further powerful secret that Pink shares from his research, and you can use it to boost your mental alertness by the time you wake up: caffeine. Most likely in the form of coffee. But it’s not coffee ingested after waking up, instead, it’s taken before your nap.
Whaaaaat?!
Yes. You read that right. Let me introduce you to the napuccino: “the coffee-then-nap combination [that] is the ideal technique for staving off sleepiness and increasing performance.” So, how does this work? “Since caffeine takes about twenty-five minutes to enter the bloodstream, [you get] a secondary boost… by the time [your] nap is ending [and you’re awaking].”
Pink offers five steps to take a perfect nap:
- Find your afternoon low time. “You’ll likely see a consistent block of time when things begin to go south, which for many people is about 7 hours after waking. This is your optimal nap time.”
- Create a peaceful environment. “Turn off your phone notifications. If you’ve got a door, close it. If you’ve got a couch, use it. To insulate yourself from sound and light, try earplugs or headphones and an eye mask.”
- Down a cup of coffee. “Seriously. The most efficient nap is the nappuccino. If you’re not a coffee drinker, search online for an alternative drink that provides about two hundred milligrams of caffeine. (If you avoid caffeine, skip this step.)”
- Set a timer on your phone for twenty-five minutes. “Since it takes most people about seven minutes to nod off, the twenty-five minute countdown clock is ideal. And, of course, when you wake up, the caffeine is beginning to kick in.”
- Repeat consistently. “There’s some evidence that habitual nappers get more from their naps than infrequent nappers. So if you have the flexibility to take a regular afternoon nap, consider making it a common ritual. If you don’t have the flexibility, then pick days when you’re really dipping—when you haven’t gotten enough sleep the day before of the stress and demands of the day are weightier than usual. You’ll feel a difference.
Happy napping!
ACTION
TODAY: Try taking one of these power naps and see how it goes. Pay close attention to how you feel. Please let me know!
FUTURE: Give regular napping a shot. The research on the benefits of napping is astonishing. Give yourself the opportunity to try out this hidden gem for better health and cognition. I know I will. If it doesn’t work out for you, you can always leave it aside and go back to zero napping, but you may find a wonderful way to become more alert, productive and healthy.