Benefits of habit “Power nap”

✓ Helps improve productivity
✓ Improves memory and learning ability
✓ Relieves stress
✓ Improves alertness
✓ Promotes good mental health

First step:

Nap 5 minutes per day.


1. Start by napping 5 minutes right after you get back from work or school. Do this for one week;
2. Increase your daily time by 1 minute each week until you have the desired nap duration;
3. Know yourself. 30 minutes might be too long for you, but 15 minutes – just the right amount. A bit of trial and error can help you find out what is the optimal power nap time for you.

Helpful tips to make it a habit:

✓ Same time is key. That time right after work or school can become a healthy habit of napping. It’s important to do it at the same time, so your brain knows it’s your routine.
✓ Trigger yourself. Put a pillow at the entrance to your house or flat, to remind you it’s time for well-earned rest.
✓ Set an alarm. Not just to wake up, but to remember to nap as well. This app can help with that.
✓ Make it a challenge. Use the app to openly challenge your friends to develop same habit OR make your own goal public with consequences in case of failure. Make up your own consequences, something that you wouldn’t want to do no matter what.
✓ Reward yourself. In short term, after every time you consciously chose this habit, pat yourself on the back and tell yourself how awesome you just did. In long term, once you developed a healthy routine, make sure to celebrate this new habit with a treat – a movie, a chocolate, a new pillow even!
✓ Find a routine. Think of your daily routine and chose a habit you already have that power napping can follow naturally. For example, as soon as you come back from work and right before you start anything else, take a power nap.

Tips for beginners:

✓ Don’t take too long. Falling asleep can be hard for some, but there are a few things you can do to ease it. First, choose a room that’s dark and neither too hot or too cold. Listen to soothing music or guided sleep recordings. Depending on where you are, be it office, plane, train, etc, make sure you’re as comfortable as possible.
✓ Unwind and unreel. After a hard day’s work, you still have to cook, clean, meet people and so on. Refresh yourself, and enjoy your free time;
✓ So busy I will take a nap. Sometimes we just feel swamped with work from all around us. Taking a nap will allow your brain to reset and re-plan what has to be done after waking up.