Wonder why big companies setting up sleep pods at the office assisting to set the right power nap aural scene. A power nap can cause the difference between a beneficial idea and a eminent idea. It can enhance relationships, both personal and professional; by letting you better center on a individual or group of individuals, their message, and enhances your ability to correctly act upon the newly received info.
Do you need a Power Nap? [INFOGRAPHIC]
How long should I nap to wake up refreshed?
Perfect Power Nap is between 10 to 30 minutes long in the middle of the day. Some of you may dream but power nap is more like meditation where thoughts move from subconscious to conscious mind. It makes you focus better and enhances your solving problems ability.
Power naps can be assumed just about anywhere where you are able to fully and honestly relax. The key is that it must be someplace mentally comfy. Physical comfort is likewise crucial, but without the mental solace, the power nap looses its effect. This is why someplace private is pivotal to the successful power nap.
Here’s the steps on how to get the power nap.
- Find a location where you are able to nap uninterruptedly for 20 minutes
- Switch off the lights
- Listen to something restful or boring or nothing
- Focus on your breathing, breathing in and out repeatedly
- Set your alarm for 20 minutes
- Sit still for at least a minute to emerge from the nap process.
- Don’t sleep for too long or you’ll be groggy when you wake up
Audio and Lighting
Audio: If you‟ve had a particularly troubled day, or if you suffer from tinnitus, it might be helpful to have some kind of noise in the background which you are able to both lock on to and push aside at the same time. That‟s since if you had such a day, then relaxing your mind might take too long, or be almost impossible, unless there’s some sound there to focus on. This may be executed with both music and spoken text.
Lighting: This is in reality a bit of a touchy matter. Most individuals urge finding a dark, comfortable place. All the same, that‟s more of a personal matter. If you‟re power napping out of doors by a lake then you plainly can‟t turn the sun off. Also, you might be in an office where you’re unable to control the lighting. Or you might not mind the light at all, or even prefer it over dark. Or you may merely be among those folks who don‟t care either way. Anyway, make certain
you know what lighting situation is better for you and find a way to get into that prior to beginning your nap.
When you‟ve discovered a place, make your self comfy by lying down and loosening your body. It’s crucial that you lay facing up, even if you‟re a side- or stomach-sleeper, as this pose will keep your back in suitable alignment and will make it easier for your body to speedily unwind. Ensure that your shoulders and arms are totally relaxed.
From this spot it‟s all in your head, literally. The enticement here will be to start thinking of something, anything, actively. Don‟t! If an idea comes to your mind, that‟s fine, let it be there, but don‟t center on it; don‟t sustain it. Merely let it come and go.
Sleep Breathing Patterns:How to
Center on how your nostrils feel when air draws in and out, or how the air feels when it hits the back of your throat. If you’re playing something, center on the sound of the instruments or voice, but don’t center on the tune, or what‟s being said. Keep doing that as long as you require. This way, no idea can take root, and your mind will start to unload into sleep mode.
It might seem that your mind is now full and that you’re considering too much, but remember that you‟re not thinking about anything, ideas are just passing. Your mind is now discharging information, and this is precisely what you want it to do.
Quickly you should almost feel like you’re beginning to dream. You might, in fact, do so. That‟s o.k.. It means you’re at ease and your mind is refreshing itself.
If you’ve an alarm, when it goes off, merely open your eyes and lay there. Your alarm shouldn’t be too intrusive. You don’t want to frighten yourself out of your nap. Most mobile phones have alarm features which will serve this purpose. Center on your breathing and open your eyes. Feel your body and begin to stretch along. sit up easy and take it all in. Your mind should be clear now.