How effective is a power nap?

A long, restful night's sleep gives us new energy for the coming day.

However, tiredness often returns around midday, which can be fought with a short power nap. This "nap" helps to recharge body and mind during the midday slump and thus increase performance.

A power nap should not last longer than 20 minutes and must be ended before entering the deep sleep phase, as otherwise a negative effect called "sleep inertia" can occur.
With the right technique and duration, you feel fresh and refreshed after a short nap.
If you want to avoid using an alarm clock to wake up, the "key sleep" method can help as an alternative to estimate the right duration of a power nap for yourself. To do this, sit relaxed on a chair and hold a keyring so that it falls to the floor when you open your hand. Before entering deep sleep during the power nap, the muscles relax. The keyring falls to the floor, and you wake up.

Scientists agree that regular power napping offers many benefits:

• Immune system support
• Protection against stress-related cardiovascular diseases
• Enhancement and improvement of concentration
• Increase in mental and physical performance
• Improvement of mood
• Compensation for a nighttime sleep deficit (e.g., for new parents)

To learn quick power napping, a bit of practice is needed to get the body used to the short sleep phase. Helpful are relaxation exercises, autogenic training, or yoga.

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