How to power nap like a pro: The benefits

It happens. Snoring through that boring seminar. Dosing off on the CTrain. Drooling while catching some lunchtime shuteye. We’ve all done it, and probably woke up dazed and confused (not to mention embarrassed) too. Next time, avoid being “that” person by grabbing some pre-planned Zzz’s instead. 

But aren’t naps frowned upon?

Not really. Though some people say naps are for the lazy – the term “power nap” is a genuine medical term. Research shows that a 15 to 20 minute power nap enhances concentration, boosts creativity, and lifts mood and levels of alertness.

The idea behind the power nap is to recharge and receive benefits of sleep without surrendering too much time. Power naps are a great way to gain and retain energy throughout the day.

To get a vitality kick from your midday break consider these few things: 

1) Whether iPhone or wrist watch, set an alarm and remember not to over sleep. 

Otherwise you’ll run the risk of waking up feeling more drained than before. Plus your boss likely won’t be too keen on any “sleep drunkenness” effects – prolonged transition from sleep to wake that causes disorientation and confusion.

2) Consistently is key. So have a set schedule for nightly sleep and naps, it’ll upsurge your chance of falling asleep when you need it.

3) Keep in mind, snoozing atop or under your desk probably isn’t the best choice. Find a quiet, comfortable spot away from too much noise and people. If you’ve got a private office or have your vehicle handy – use that as your haven of relaxation during power naps.

4) First time grabbing a few quick Zzz’s? Try not to plan it the day you’ve got that “big wig” meeting. You might just sleep through your alarm if you’re not yet used to snoozing in short durations.

Otherwise though, there’s really no reason not to nap.

Who says power naps are good for you?

Harvard University

The Mayo Clinic

National Institute of Mental Health

NASA

Other perks:

Natural and healthy alternative to caffeine

Soothes and depletes stress levels

Lowers chance of heart disease

Improves memory

Provides bursts of alertness

Enhances decision making skills

Resources

Benefits of taking a power nap

How to power nap correctly

The "happy" light: Can a simple shine banish the winter blues?

Days are short and sunlight is rare. But hey! At least your car grumbled to a start this morning. 

Let’s face it, chilly gusts and a wallop of snow aren’t great motivators for venturing outdoors. 

Especially for those who suffer from seasonal affective disorder(SAD) – a bout of depression usually brought on by a lack of sun rays.

However, this winter experts say light therapy can help rid seasonal grouchiness and give your energy a boost.

If you’ve been feeling tired and cranky lately, talk to your doctor about a light box recommendation. 

What are they?

Light boxes mimic outside sunlight and affect chemicals such as melatonin which regulate mood, appetite, energy and your body’s internal clock. 

Lamps vary in shape and size and often produce different bright light intensities.

Most people use light therapy for about 30 minutes each morning and supporters say it shouldn’t take long to feel the benefits of a treatment – mood booster and SAD symptom easer.  

How it works

Well, there aren’t a lot of bells and whistles to the light. In fact, it’s pretty simple and instructions are easy. 

Guidelines:

1) Switch the light box on and continue with your regular activities – surfing the web, reading, writing, sewing etc. 

2) Place the lamp off to one side so you can soak in white light without having to directly stare at it.

Rule of thumb: Light box should be about 6 inches away from your body but approximately 2 feet from your face.

The downside

They’re bright! And since the emanation of blue and UV light depends on the light box you buy – it’s best to chat with your doctor before grabbing one from Walmart or over the counter. 

Questions to consider

How bright is it? Brighter boxes means shorter light-bathing time, but look for a light box that offers the right intensity at a comfortable distance. (Check with your healthcare provider).

Is the light box made for SAD? If not, it might not help depression. Some light boxes are meant for skin disorders only and not for SAD. If used incorrectly, eye damage can happen.

How much UV light does it release? SAD light boxes should be designed to filter out almost all UV light. But look for a lamp that radiates as little UV light as possible.

Do light boxes secrete blue light? Usually, light boxes emit white light, but some boxes will give off a blue light with a shorter wavelength.  Research wise, there’s much more available to support bright white light in treatment for SAD.

 

Resources

Seasonal affective disorder

What is light therapy for SAD?