women's health, power naps, sleep problems

Ever wondered, when tired, if you should opt for a really strong espresso coffee or a power nap to help you push through the day?

RELATED: 5 Tips To Help You Fall Asleep Fast

The science is in, lady, and you should choose a power nap every time. NASA research has shown pilots who had a 26-minute nap in the cockpit were more alert – by 54 per cent – and had improved performance by 34 per cent. Of course, if you aren’t an astronaut and work in a corporate environment, your boss may not love you napping at your desk! However, you can always try to counter this by telling your superior power naps boost productivity; ease stress; and are good for our heart, blood pressure and even weight management. Or, you could always don one of these to drown out the world – including your boss’ shouting.

women's health, power naps, sleep problems
I recently had the good fortune to meet a preeminent sleep specialist and he gave me some amazing tips, which I’m going to share with you here, dear reader. Sleep specialist guy says power naps of 29 minutes exactly are clinically proven to be the best for us. He says it’s just the right amount of time to refresh and revitilise ourselves, thereby boosting our alertness, learning, memory and performance.

One method he advises is grabbing a set of keys, laying down, and holding the keys in the palm of your hand over the edge of the bed. When you fall into a deep sleep and drop the set of keys, it’s time to wake up. I’m feeling sleepy just writing about all this!

women's health, power naps, sleep problems
Another great tip sleep specialist guy gave me was the power of sleep apps: he advises all his clients to try these two from the App Store on iTunes: 1) A free audio app called Power Nap With Andrew Johnson and 2) A free audio app (although the paid one is better and well worth the money) called Health Through Breath – Pranayama. Both these apps have greatly helped me unwind of late and get better quality sleep after my sleep patterns have been destroyed by two pesky toddlers under three, who wake often and cry out repeatedly in the night.

Andrew Johnson is a Scottish clinical hypnotherapist renowned for teaching relaxation and coping skills and even has a pleasing accent to boot. Meanwhile, Health Through Breath – Pranayama is a training tool that uses music and animated visuals to guide you to slower, deeper breathing. It’s not specifically designed for sleep, but makes me so relaxed, I usually drop off fairly quickly. It works off the concept of slow diaphragmatic breathing alleviating stress, anxiety and depression. Happy power napping, ladies!

Images via YouTube, Keep Calm-O-Matic and Hammacher