What are some interesting facts about Mindvalley

Midday nap: facts and tips about your power nap

When we at Nap think, that sounds almost like a word from the Middle Ages. Because who still takes a nap these days?

Sleeping and working?

How does that even go together?

In our northern latitudes we are one nap not born at lunchtime like our southern neighbors. The so-called siesta is still very popular today in countries such as Spain and Italy. In rural regions, for example, you might find yourself standing in front of a locked bar at lunchtime. And the espresso to bridge the midday low unfortunately has to wait. Or you can do the same as the bar owner and take a short siesta.

At home this would theoretically be easy and we often indulge ourselves on vacation, but how can this be implemented in the office?

Our nap at noon is of course conditional


In the Mindvalley offices, so-called sleep pods are freely available for all employees to use Nap to keep.

Why?

Mindvalley realized that a nap is the most natural thing in the world at noon!

Our body does not work in the same way as a machine, but has its very own biological rhythm. This is what the chronobiologist calls ultradian rhythm. The word comes from Latin and means “over the day”. Similar to the sleep phases, our brain also works in a recurring rhythm during the day.

When we are awake, our brain is active for about 90 minutes at a high, efficient frequency, and then switches down to a lower frequency for about 20 minutes.

A nap for the heart

Based on a study by our southern neighbors, the Greeks, you can see it clearly: with a siesta - one Nap working men for an average of 30 minutes a day reduce their risk of dying of heart attacks by 64%!

In this study, 32,000 Greek men between the ages of 20 and 86 were examined. The lifestyles of men were examined and the siesta was found to be a key factor. Even men who did not work were able to reduce their risk of heart attack by taking three siestas a week compared to those who did not have siestas by 37%.

Midday nap for a better memory

If you learn something and sleep on your study break instead of doing other things, you will be better able to keep what you have learned!

Sounds counterintuitive at first, doesn't it?

This is exactly what has been proven in a study. Subjects motorized card samples and were divided into two groups. One group was kept awake during the 40-minute break, the other took an afternoon nap. And indeed: the group with the nap was able to call up 85% of the learned patterns, the group without nap only 60%.

That is why an afternoon nap is healthy

Similar to night sleep, the brain processes during Nap unconscious sensory impressions and learned things.

In the first 30 minutes of sleep, brain activity changes in the hippocampus - the control center of the limbic system, in which sensory impressions are processed. An afternoon nap now causes the memories to migrate to the neocortex, the long-term memory of the brain.

When is the best time to take a nap?


If you want to increase your creativity, the best thing to do is to have a power nap in the morning.

The best way to increase your attention and concentration or overcome your lunchtime slump is with an afternoon nap between 1 p.m. and 3 p.m.

If you take a nap in the evening, after 3 p.m., you increase your focus and can concentrate better.

Is there a difference between a power nap and an afternoon nap?

Basically denote Nap, how Powernap or nap all a short sleep in between.

The name Powernap comes from the US and literally means power and nap. That means taking a nap in between is not only biologically conditioned, it also gives us strength that we can use in a targeted manner.

This means that we can not only relax with an afternoon nap, we can also use it in a targeted manner!

Targeted use of afternoon nap: This is how you nap properly


A nap in between boosts your energy balance.

A Duration of 26 minutes is ideal for your afternoon nap and already increases your productivity by 30%.

There are two different types of power naps that I would like to enlighten you about:

1. Traditional power nap

The traditional power nap is an afternoon nap in which you simply close your eyes and relax until you fall asleep. And that for a good 20 minutes.

2. Nap-a-Latte: power nap with coffee

How do coffee and sleep go together? It seems counterproductive at first.

After all, coffee is one of the most abused substances alongside alcohol.

However, if you want to get your focus, attention and memory up in the short term, then read on!

There is a so-called biohack - the targeted optimization of your body or its performance with intelligent use of your own resources.

In the long term, however, you can only increase your productivity and well-being through proper sleep. And if you suffer from lack of sleep over the long term, the consequences for your health are serious.

Step 1: Prepare cold or ice-cold coffee

Drink between 150 and 200 ml, cold or ice-cold coffee.

Why cold or cool coffee?

Quite simply, we don't want you to get burned. And: For this biohack, the coffee should land in your stomach as quickly as possible so that you can take a nap while the coffee can develop its effect.

Step 2: 20 minutes of power nap

Lie down and relax.

Enjoy your power nap.

Forget the coffee you drank, it only takes effect later when you wake up.

Step 3: Wake up fresh and refreshed

As you relax and fall asleep, the caffeine gradually flushes the “tiredness molecule” adenosine out of your body.

After about 20 minutes you will be wide awake and clear.

How do I fall asleep quickly for my afternoon nap?


The position in which we one Nap holding is an important factor in falling asleep quickly.

So off to the horizontal? No, going to bed is probably not always feasible when we want to take an afternoon nap. And that's a good thing, because when we go to bed, it tempts us to sleep too long.

It is best when our head is supported. If you pull out your office or desk chair, including the headrest, backwards, that's ideal.

Or into the car: there you can easily extend the driver's seat to the rear. Another plus for the car: you won't be bothered by anyone here.

Create the ideal environment for your afternoon nap

Other factors that will help you fall asleep quickly are the effects of light and background noise.

The darker the better. Your sleep hormone melatonin is controlled by the influence of light. The darker, the more your body pours out. So, roll down the shutters, close the curtains or open your sleeping mask.

The same applies to the noise level. Maybe a complete isolation from your surroundings thanks to earplugs is good for you, maybe your headphones with sleep or meditation music are enough for you.

Position for afternoon nap in the office: rest your head on the desk

It's very simple: place your two hands horizontally one on top of the other on the desk. So you have an ideal support for your head. Now just bend forward and rest your head on it. In this position, you also relax your neck muscles.

If you cross your hands on the edge of the desk, your body hangs more; If you roll it more in the middle of the desk, your arms are also supported by the table. Experiment a bit and find the location that is most relaxed for you.

How do I wake up on time after an afternoon nap?

Important rule: When the alarm goes off, don't sleep like it was in the morning, but get up!

This may be difficult at first, but practice makes perfect.

Stimulate your circulation: Stretch yourself like a cat and activate your body.

And: fill up with the light! Light gives your body the signal to wake up. Preferably sunlight or daylight.

Blink once mischievously into the sun or the sky and let's go back to the day!

Would you like to find out more about sleep? Then read here how you can sleep better, fight insomnia and everything you need to know about your sleep phases.


Most people think that learning is the key to self development

This is how we were raised - when we were young we studied math, read history, and memorized the names of elements on the periodic table.

But once you grow up and start living your life, you find that you cannot learn certain things - like personal growth.

Vishen Lakhiani, founder of Mindvalley and bestselling author of the New York Times, discovered that the key to self-development was not "learning" but "transforming".


If you want to "transform" yourself and are ready to accelerate your personal growth, take Vishen Lakhiani's FREE masterclass where you will learn:


✅ The Conditions of Flow: The 3 great pillars of life that will help you grow quickly on autopilot so that personal development occurs naturally.

✅ How to use the energy around you to automatically attract the tools you need to reach your true potential, so that you can easily make transformative changes in your life.

✅ Apply Principle No. 1 to remove obstacles in your life, and then show yourself as your best self and have a positive impact on the world.


Sign up for Mindvalley’s free masterclass to receive more impressive, self-awakening wisdom and to join us on a journey of personal development.



How do you stand for your afternoon nap? Do you regularly take power naps or are you tormenting yourself through the day tired? Let us know in the comments!