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A power nap, also known as a Stage 2 nap, is a short slumber of 20 minutes or less which terminates before the occurrence of deep slow-wave sleep, intended to quickly revitalize the napper. The expression "power nap" was coined by Cornell University social psychologist James Maas. [2] The 20-minute nap increases alertness and motor skills. [2]
A power nap, also known as a Stage 2 nap, is a short slumber of 20 minutes or less which terminates before the occurrence of deep slow-wave sleep, intended to quickly revitalize the napper. The power nap is meant to maximize the benefits of sleep versus time.
Strategic caffeinated ‘power naps’ ... “Have caffeine mid-afternoon and take a 20-minute power nap,” she suggested. “The caffeine will absorb during the nap and kick in afterward ...
These naps lasted at least five minutes but no longer than two hours. Another recent study found that naps lasting less than 30 minutes reduced the risk of cognitive decline in people 65 and older.
Each individual nap should be long enough to provide at least 45 continuous minutes of sleep, although longer naps (2 hours) are better. In general, the shorter each individual nap is, the more frequent the naps should be (the objective remains to acquire a daily total of 8 hours of sleep). [28]
4. Improve Sleep Hygiene (or Take a Power Nap!) Getting enough sleep is absolutely vital for maintaining good energy levels. So if you’re finding yourself constantly tired during the day, it ...
"So trying to nap 'on a schedule' can elevate the power of your naps tremendously." ... If you can’t fall asleep after 20 minutes, get up and do a relaxing activity until you feel tired again.
It is used to measure the time it takes from the start of a daytime nap period to the first signs of sleep, called sleep latency. Subjects undergo a series of five 20-minute sleeping opportunities with an absence of alerting factors at 2-hour intervals on one day.