How power napping works

Power napping is supposed to create a quintessential energy boost when you have a slump between lunch and work in the afternoon. But can everyone learn to do it? And how does it work in general? We’ll show you a short guide including tips for relaxing meditations that can have a positive effect on your well-being. Click here to learn how to take meaningful and relaxing breaks.

The modern nap: power napping

Admittedly, taking a midday nap is nothing new. We mainly know this short sleeping period at lunchtime from small children and our grandparents. Lately at school and within jobs not only the interest, but also the possibility to lie down at noon for a little nap has decreased. The so-called "power nap" can work wonders and prevent the classic afternoon slump. But there are a few things you should keep in mind.

Learning to power nap - is it possible?

At first glance, especially in times of home office and the like, it sounds quite practical and tempting to go to bed and sleep after lunch. However, it is not that simple. If you really want to do your body some good and don't want to wake up completely exhausted after a nap, you should follow a few simple basic rules:

Power napping tip no. 1: The duration of sleep matters

There is a simple basic rule for a relaxed short sleep during the day: it should not last too long. According to experts, a maximum of 20 minutes is ideal. But even a 10-minute power nap is enough for a positive effect.

Why shouldn't you sleep longer? If you sleep too long, you could fall into REM sleep. This has a strong effect on the emotions and, if you wake up directly from it, makes you tired. Therefore, with a longer sleeping period you would achieve exactly the opposite of what you actually hoped for: namely, to be fit for the rest of the day.

Power napping tip no. 2: The right place for a short nap

Since the topic of "midday naps" does not yet occupy a significantly high place in the working world, there are not yet many offices that provide separate quiet rooms for employees. This is certainly also because most employers are not yet aware of the benefits of the power nap. So if you don't have a place to retreat to in the office, you'll have to come up with something to help you rest anyway. Special pillows for the desk are already on the market. In addition, it is advisable to purchase a high-quality sleep mask and earplugs to provide the necessary rest.

You may also be able to talk to your employer or colleagues about whether an unused room in the office can be converted into a "relaxation room".

If you are in a home office, the situation is of course quite different. Here, in case of doubt, your own bed is always suitable. But please be even more careful not to exceed the maximum duration of the power nap.

Powernapping Tip No. 3: Finding sleep with music and relaxation techniques

If you already have trouble falling asleep (quickly) at home in the evenings, it probably won't be any easier for you to do so at work at lunchtime. But falling asleep can be trained. For this purpose, the so-called "progressive muscle relaxation" technique or PMR according to Jacobson is suitable. In short, individual muscle groups are consciously tensed and then relaxed again. By the way, this is not only suitable for becoming calmer or falling asleep better, but also in stressful everyday situations. Try consciously relaxing your jaw and facial muscles when you are angry or stressed, for example.

Also, conscious and deep breathing in and out of the abdomen helps to reduce one's heart rate and relieve stress. Relaxing music or autogenic training can also help people who have trouble falling asleep to calm down more quickly. Those who practice yoga or meditate regularly also have a good preliminary practice for restful power napping.

Optimize power napping with coffee

You read that right: a coffee or espresso before a short nap can help you fall asleep better and wake up fit and energized after a short time. We explain why in our article "Caffeine Kicks & Coffee Alternatives" here.

Summary: More energy thanks to the right midday nap

Power naps can help to overcome the midday slump. It is important not to exceed a maximum sleep duration of 20 minutes. It is also helpful to practice various relaxation methods in advance in order to get to sleep more quickly. If you do not have a quiet room in your office, you can use earplugs, sleep masks and the like. To wake up particularly quickly after a nap, an espresso can be enjoyed directly before falling asleep. This initially makes you tired, before it unfolds its wake-up effect after about 20 minutes.