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Powernapping increases performance
After a few hours in the office, many get tired. Power-napping can help - this means taking a short sleep to outsmart tiredness and relieve stress. But the benefits are not recognized everywhere. It is considered frowned upon to take a short nap during the lunch break. Employees and employers benefit greatly from this. The sleep researcher Professor Jürgen Zulley therefore strongly promotes afternoon nap, which is an elementary part of our biological program and not just an unnecessary habit.
Why sleep should be noon is obvious to the sleep researcher Professor Zulley. “People are less physically and mentally productive at lunchtime, their body temperature is lower and they fall asleep quickly,” said Zulley. Work tends to be slower at work during this time, workers are less efficient and more mistakes occur at work. Company executives have already reported that they could have switched off the assembly line at noon because so many mistakes were made at this time. The short power napping significantly increases the performance afterwards.
What is the advantage of taking a nap?
When asked if napping just bridged the underperforming time or increased performance, Zulley replied that both were true. After a nap, they reacted more quickly, worked more attentively and with greater concentration, and the people concerned were in a better mood than colleagues without an afternoon nap, and did so sustainably. Even napping can help. This means that what has been learned can be better reproduced after an afternoon nap than without an afternoon nap.
Today, the question is no longer whether performance is increased, but how such a short sleep can be planned into the working world. A very short break often leaves little time for lunch and a nap, but according to Professor Zulley, the nap shouldn't last longer than ten to 30 minutes anyway. For professionals, the ten minutes are the optimum, beginners in the art of napping usually need a little longer.
Do not sleep for more than half an hour
If the afternoon nap fell for more than 30 minutes, those affected then have problems waking up and getting drunk is common, according to Zulley. No special arrangements need to be made for the nap. Lying down, darkening the room or ensuring quiet is not necessary. However, the head should be relaxed, the eyes should be closed and those affected should simply relax. The latter, that is, switching off within a few minutes, must be learned.
Usually, waking up occurs automatically, but a coffee in front of the nap can also help. Because the caffeine only takes effect after around thirty minutes and therefore acts as a kind of biological alarm clock. This is how sleep drunkenness can be avoided after taking a nap. A walk after a nap is also recommended, as this will get the circulation going again.
Companies also take advantage of the nap
According to Professor Zulley, the benefits of afternoon nap are also increasingly being recognized by companies and, for example, IBM, Apple and even the French Atomic Energy Commission would offer their employees special relaxation rooms. Loungers may soon become an ordinary part of the basic office equipment. Too often, day sleep is simply ignored in modern everyday life.
With industrialization, the afternoon nap was practically banished. But the nap is gradually being taken into account again, mainly because it increases the performance sustainably. (sb, fp)