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Power Napping: How to Use the 30-90 Rule to Boost Productivity and Beat Afternoon Slump.

A Little Bit of Science Can Help You Wake Up Feeling Alert and Refreshed Rather Than Groggy and Grumpy.


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Do you find yourself feeling sluggish and unproductive in the afternoon? A power nap could be just what you need to recharge and boost productivity. But taking a nap at the wrong time or for too long can leave you feeling groggy and grumpy.


That's where the 30-90 rule comes in. In this article, we'll explore how to use the 30-90 rule to take the perfect nap and wake up feeling alert and refreshed.


According to a study by the National Sleep Foundation, taking a nap can improve alertness, memory, and performance. However, the duration and timing of the nap are crucial factors in determining its effectiveness.


The 30-90 rule suggests that the perfect nap should last between 30 to 90 minutes. This is based on the fact that the sleep cycle typically lasts around 90 minutes, with each cycle consisting of five stages, including light sleep, deep sleep, and REM (rapid eye movement) sleep.


Taking a nap for less than 30 minutes may not provide enough time for the body to enter a deep sleep stage, while taking a nap for longer than 90 minutes may result in waking up during a deep sleep stage, leaving you feeling groggy and disoriented.



To take the perfect nap, follow these steps:

  1. Find a quiet and comfortable place to nap.

  2. Set a timer for 30-90 minutes.

  3. Use an eye mask and earplugs to block out light and noise.

  4. Relax and let yourself fall asleep.

  5. Wake up when the timer goes off, even if you don't feel like getting up right away.

According to a study by NASA, taking a 26-minute nap can boost performance by up to 34%, while a 90-minute nap can improve creativity and problem-solving skills.


In conclusion, taking a power nap can be a great way to boost productivity and beat afternoon slump. By using the 30-90 rule to take the perfect nap, you can wake up feeling alert and refreshed, rather than groggy and grumpy.


With a little bit of science and the right approach, you can reap the benefits of power napping and stay productive throughout the day.

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