The Importance of a 20-Minute Power Nap for Restoring Alertness and Cognitive Function Using Self-Hypnosis
by Elena Mosaner
My mom is notorious for taking super short naps during the day. For a long time, I didn't see the value in it and thought of it as an inefficient use of time. I was always the one powering through the day, going non-stop, and trying to accomplish as much as possible, especially after becoming a mom. Time for work becomes so limited, so you try to get as much done during the time frame while the kids are in school.
I would work so much during the day, spend time with the kids in the late afternoon, put them to bed, and then wake up super early (at 6:30 am!) to get the kids ready for school and start work again non-stop. One day, I remember being so tired that I couldn't perform properly for my work. I encountered a specific writing problem when working on my book. My brain was foggy and unable to focus.
I laid down in my bed. Eyes closed, I thought about this writing problem I had earlier and asked myself: how do I resolve it? I focused on my breath going in and out. I just wanted to rest, not think or meditate. After a few more deep, soothing breaths, I found myself floating in space as if a soft sleep blanket had enveloped my body. I wasn't awake, nor was I fully asleep. I wasn't dreaming or seeing anything. I was entirely shut off from the world around me. While asleep, there was a moment when I became aware of my breath deepening, and it became noticeably louder. I opened my eyes twenty minutes later. I went about my day and I can’t keep but noticing how refreshed I was feeling, moment to moment. I sat down at my computer focused and alert for the rest of the day. Not to mention, I gained a specific kind of clarity on a writing problem I had that day.
Again, this was not a meditation, nor hypnotherapeutic programming or visualization, but just a short power nap. Period.
I went on to research about the power name later that day, and this is what I found out:
A power nap is a simple way to boost your alertness and cognitive function in just 20 minutes. Here is why. It is a real concept.
A power nap is a short period of sleep that typically lasts between 15 and 30 minutes. Unlike longer naps or a full night's sleep, a power nap is designed to provide a quick burst of energy and mental clarity without leaving you feeling groggy or disrupting your nighttime sleep.
Research has shown that during a 20-minute power nap, the brain undergoes a process called synaptic pruning, in which weak or unnecessary connections between neurons are eliminated, and important connections are strengthened. Also, during a power nap, the brain experiences an increase in sleep spindles, which are brief bursts of brain activity that occur during non-REM sleep. Sleep spindles play a role in memory consolidation and learning, and an increase in sleep spindles during a power nap can help improve cognitive function and memory recall.
While meditation can also have positive effects on the brain, it does not involve the same physical processes as a power nap. During meditation, the brain may experience a decrease in activity in certain areas associated with stress and anxiety, as well as an increase in activity in areas associated with attention and focus. However, meditation does not involve the same level of physical restoration as a power nap, including synaptic pruning and sleep spindle activity.
So, how do you set yourself up for about a 20-minute power nap to boost alertness and cognitive function? Set an alarm for about 30 minutes, then lie down and say to yourself silently, "I will go deep into the power nap sleep, and I will wake up 30 minutes from now." Do it consciously. Close your eyes, take ten deep, slow breaths, and empty your mind. Just drift off. Sleep.
If you're feeling mentally and cognitively exhausted, taking a 20-minute power naps can work wonders. Use a hypnotic directive language to guide yourself onto a power nap sleep. You can even ask yourself a question about anything you want before drifting off. And like me, you may get a clear answer upon awakening.
More questions? Try our audios and relaxation techniques and partake in our free live monthly meditation sessions on HypnoCloud app.
Elena Mosaner, MS, is a Certified Hypnotherapist, Master NLP Practitioner, and ICF Certified Coach with over 15 years of experience in helping people with habit-building, conquering fears, confidence-building, performance, and other personal development and wellness issues. Founder of HypnoCloud Digital Hypnotherapy. Download the app in Apple Store or Google Play now.