Thursday, February 23, 2017

The Power of Naps: Three ‘Rules’ of an Excellent Nap

Reviewing for the IELTS exam is a tough challenge. As a test taker and a non-native English speaker, you must reach a certain level of language proficiency to acquire your desired band score. Only extensive and focused preparations can produce excellent results.

Most students enroll in an IELTS review center to prepare for the international assessment. These language training facilities can assure excellent results through their test-centered courses. The IELTS review center in Baguio, for instance, walks their students through the exam’s format and possible contents. Early exposure to the evaluation setup can help examinees adjust to the demands of the IELTS test faster.

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However, continuous hours of intensive review can drain even the most dedicated examinee. Turning to a cup of Joe can extend your “wakefulness,” but can it also revive your exhausted mental faculties?

According to a research, a well-timed nap can refresh you better than an extended nighttime sleep and a strong cup of coffee. Many other studies showed similar results. Taking a nap can enhance your memory, restore your alertness and improve your overall productivity. However, as simple as it sounds, a power-boosting nap takes a lot of careful planning.

To help you achieve the ultimate napping experience, here are three essential rules that you need to consider before catching your brief zzz’s.

1. Follow a Consistent Nap Schedule. 

According to researcher Dr. Sara Mednick, the perfect nap schedule varies from person to person depending on the time they wake up. Early birds must take naps at a different period from late risers. The doctor developed an interactive nap wheel that can help you determine your ideal rest schedule. 

Consider your established time chart every time you need to pull an all-nighter. A nap taken at the right time and right period can counter the looming effects of sleep deprivation. Based on a study conducted by scientists in Ohio, taking a nap for two or more hours can boost your alertness for up to 24 hours.

2. Time it Right and Keep it Short.    

Different nap lengths produce different benefits. Test the waters and consider your needs. A nap that is too short may be insufficient if you plan to stay awake for a long time. On the other hand, longer naps can keep you alert longer; however, there is a risk of experiencing sleep inertia immediately after waking up. Sleep inertia is a period of grogginess caused by getting up in the middle of deep sleep.  

Most studies advise taking 10- to 30-minute naps for short-term alertness. Brief naps are highly recommended since they hardly disrupt your bedtime. Avoid taking late afternoon naps as it can affect your nighttime sleep schedule.

3. Find a Nap-Friendly Environment.  

The definition of a nap-friendly environment differs on a case-by-case basis. Most people are sensitive to their surroundings. Their naps are shallow. Ongoing activities and noises can disturb them. On the other hand, some people can take brief rests anywhere—regardless of the noise and ongoing activities—provided that they find a comfortable position. People who fit into this category are either extremely sleep deprived or totally accustomed to catching their zzz’s anywhere.

Regardless of your napping practices, it is highly recommended that you look for a spot that is dark, comfortable and quiet. Using earphones or putting a single track on replay can help you block out disruptions.

Setting the alarm also helps most nap enthusiasts eliminate the possibility of turning their brief rests into deep sleep. The removal of the time pressure can help you be more comfortable.

Consider taking a nap before attending your IELTS review center courses. This performance boost can help you absorb and retain information better. After all, remembering and understanding your lessons from the instructors of these language facilities, such as the IELTS review center in Baguio, is crucial for your IELTS success.

Taking a performance-boosting nap without sacrificing your productivity and established bedtime requires careful planning. To acquire the ultimate napping experience, with the best results, you must settle on a consistent short sleep schedule, plan how long your brief rests should be according to your needs and take your naps in a sleep-conducive environment.

Consider these factors next time you take a nap and guarantee improvement in your post-nap performance.

REFERENCES:
  • http://www.huffingtonpost.com/2014/08/11/best-nap-napping-tips_n_5648651.html
  • https://sleepfoundation.org/sleep-topics/napping
  • http://mentalfloss.com/article/18900/7-simple-rules-how-take-nap
  • http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319?pg=2

4 comments:

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