I my self do this all the time, to sit down on a silent place and give my self a well deserved 20 minute nap on breaktimes. It refreshens my brain and do my work with lesser stress and. These 20-minute power naps are for people who are really engrossed in their work. It almost always provide a fresh burst of new ideas and energy. They also guarantee a reserve of energy so that the working day isn't followed by an evening in which he falls asleep on the couch watching TV or at a social event. Studies show that 20 minutes of sleep in the afternoon provides more rest than 20 minutes more sleep in the morning (though the last two hours of morning sleep have special benefits of their own). The body seems to be designed for this, as most people's bodies naturally become more tired in the afternoon, about 8 hours after we wake up. There are many benefits you can get from this nap. You'll have lesser stress, increased alertness and productivity, improved memory and learning and it's also good for the heart.



Power Napping or catching a sleep is good, however, overdoing it might make you groggy, your eyes can't focus, the speech slurred, and the mind gets sluggish. This is called sleep inertia, to avoid this thing, you must time your sleep and keep your nap to 20 minutes or less.

If you want to achieve power nap, you might consider some of this tips.

- Avoid caffeine on the afternoon. Caffein is a stimulant that can disrupt your sleep and stay in your system longer than you think; its half-life is four to six hours!

- If you don't have time for a power nap, or don't feel comfortable napping during the day, try meditation; it gives your body a rest and produces slower brain waves similar to sleep.

- Try to nap in the morning or just after lunch; human circadian rhythms make late afternoons a more likely time to fall into deep (slow-wave) sleep, which will leave you groggy.

- Find a clean, quiet place where passersby and phones won't disturb you.

- Try to darken your nap zone, or wear an eyeshade. Darkness stimulates melatonin, the sleep- inducing hormone.

- Remember that body temperature drops when you fall asleep. Raise the room temperature or use a blanket.

There are different types of Napping.

THE NANO-NAP: 10 to 20 seconds Sleep studies haven't yet concluded whether there are benefits to these brief intervals, like when you nod off on someone's shoulder on the train.

THE MICRO-NAP: two to five minutes Shown to be surprisingly effective at shedding sleepiness.

THE MINI-NAP: five to 20 minutes Increases alertness, stamina, motor learning, and motor performance.

THE ORIGINAL POWER NAP: 20 minutesIncludes the benefits of the micro and the mini, but additionally improves muscle memory and clears the brain of useless built-up information, which helps with long-term memory (remembering facts, events, and names).

THE LAZY MAN'S NAP: 50 to 90 minutesIncludes slow-wave plus REM sleep; good for improving perceptual processing; also when the system is flooded with human growth hormone, great for repairing bones and muscles.