Everyone knows a power nap feels good, but do you know that power naps fit right into your normal sleep or wake cycle? And, if done right, they can really help you get through the day.
We are built to nap
Our bodies have an inside timekeeper called the circadian rhythm (昼夜节律). The term "circadian" comes from the Latin words meaning "about (circa) a day (diem)". It is based on 24-hour light/dark cycle and allows your body to keep with the light/dark environment. The circadian rhythm helps you fall asleep and wake up. It changes during the day, as shown in the picture.
Keys to power napping
Your body's circadian rhythm falls and rises throughout the day. With the largest fall in the afternoon, your body becomes more tired during this time. That is to say, in the afternoon, you are designed for napping.
In studies, a nap lasting a quarter can do the most help in school performance and thinking ability. It helps you to concentrate on your class and reduce stress without affecting your ability to fall asleep at night. As for when to start, the best answer will be around 2:00 pm according to the variation of circadian rhythm.
In addition to the length and the timing, there are other ways you can make the most of your power naps:
Try deep-breathing or another relaxation technique as you start.
Choose a quiet, darkened location. A sleep mask may help.
Lie down or sit in a comfortable chair.
Listen to soft music or white noise.
Try a bit of stretching and walking around to refresh after your nap.
