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Power Naps: Why are they Essential and why you should Start now?

miami occupational therapy

The bad perception about napping is now starting to change, seamlessly for a good reason. Having a little time out during the day has more health benefits than just simply giving an energy boost. Napping has been proven to provide a number of health advantages. As a matter of fact, some companies and business organizations have turned their conference rooms into sleeping rooms because they have realized that napping can help boost productivity.

But what exactly is a power nap? Miami occupational therapist, define a power nap as a 20-30 minute long day time sleep session. Here we explain why power naps are essential, and why you should start having them. Also, we will give you the interesting things you should know about power naps.

Different types of naps

There are different types of naps and that solely depends on what you want the nap to do for you.  The ideal nap happens between 1pm to 4pm, usually lasting for 10 to 30 minutes or an hour. Exceeding more than the allowed time may result in an unpleasant groggy feeling or sleep inertia. So, it’s best to be guided accordingly. Here are the ideal power nap durations:

  • 10-20 minute nap:

This type of nap gives quick boost and improves alertness. This is surely enough to get you back to work in a pinch.

  • 60-minute:

The benefits of a 60 minute nap are mostly for cognitive memory and processing. It will give you better ability to remember facts, places and people. But, you might experience some grogginess after it.

  • 90-minute:

This is considered to be a complete sleep cycle. It aids creativity, and emotional and procedural memory. But this kind of nap may lead to a slight amount of sleep inertia.

Our Miami occupational therapist recommends that when you nap, sit slightly upright, this is to avoid deep sleep. Dreaming during your nap time is a sign that you are sleep deprived.

miami Occupational therapist

Simple rules for napping:

You don’t want to end up groggy after taking a nap. Follow these simple rules for napping, so you’ll have a nap that will surely power you up.

  • Set your alarm:

A sweet duration for a nap is 20 to 30 minutes. This amount of time is adequate to make you feel alert, productive and creative.

  • Set your body to sleep fast:

Make use of s sleep mask, stay in a cool dark room that is free from distractions and put your phone on silent. All these will help setting your mind and body to fall asleep sleep fast.

  • Time your nap right:

An ideal time to take a nap is an hour or two after lunch because it is said that sugar levels and energy levels drop during those hours. Rather than having a cup of coffee, it is best to consider taking a nap. It would surely perk up your whole afternoon without having to break your night time sleep. If you intend to have a coffee, it’s better to drink one before your nap, so you wake up feeling its effects.  

  • Get back to your activity:

After the allotted time of your nap, you should get back to your usual activity. Turn on the lights, take a brisk walk, wash your face or do some stretching. This is to let your body know that your nap time is over.

Benefits of napping:

Power naps provide a number health benefits to our body and brain. NASA has also noticed its effects. They allowed their pilots to nap for 25 minutes each day and it resulted in better performance and alertness. There are more benefits that come with power naps:

  • Improved mental and cognitive health
  • Reduced stress and boosted immune system
  • Boosted testosterone level
  • Prevention of cellular damage
  • Improved memory and learning
  • Improved overall mood
  • Improved heart health

Our Miami occupational therapist said that having a preferred duration of naps a day is one of the best things you can do for your body. With the benefits that come with napping, you might want to start now!

occupational therapist miami


The material contained on this site is for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE, and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment.  Always seek the advice of your physician or other qualified healthcare provider with any questions or concerns you may have regarding your health.


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