Entrepreneurs need one very important skill – creativity. Yes, entrepreneurs need to be wide awake, and alert, with a clear head and constructive thought processes. So, what can they do to help themselves? Could a power nap be good for creativity? Here are five reasons why by Dr Deborah Lee, Dr Fox Online.
Taking a power nap is restorative
By definition a power nap should only last around 20 minutes – not more than 30 minutes – because after this, the body passes into a phase of deep sleep. And waking from deep sleep leaves you feeling groggy and unrefreshed. But a short nap – even a ten-minute nap can work wonders.Naps have been found to be beneficial for those of all age groups – from childhood to old age.
A power nap has been shown to improve creative thoughts
Don’t ignore the power of sleep. Paul McCartney was inspired to write Yesterday from a dream. The idea for Mary Shelley’s Frankenstein also came to her in a dream. And Jack Nicklaus had a dream about how to improve his golf swing!
N1 sleep is the first phase of sleep and lasts up to 7 minutes. It is light, non-REM sleep, sometimes referred to as being in a hypnogogic state. In the N1 phase people often have vivid dreams that relate to something they were doing before getting into bed.
A recent 2021 study concluded that N1 sleep is a ‘creative sweet spot’ and just having 15 seconds of N1 sleep tripled the chance of having a moment of creative thought about solving a previous mathematical problem as compared to those who did not sleep.
How often do we hear people say ‘Let me sleep on it’ – and this is the reason why.
A power nap makes you feel relaxed but alert
In the fast pace of the business world, it’s common to feel drained at the end of a long day. But taking a nap after lunch can help you feel better. We know, for example, that pilots and long-distance lorry drivers have fewer accidents after taking a well-timed nap. This is because waking from a nap makes you feel refreshed, less drowsy, in a better mood, and with improved performance and faster reaction times.
Napping improves memory
Research shows napping improves memory. In a 2015 study, participants were asked to learn some new single words and word pairs. Then, half the group took a nap, and the other half watched a DVD, Subsequently, those who had taken a nap remembered significantly more words and word pairs than the DVD group. The authors commented that in line with other studies that have had similar results, memory consolidation which takes place in the brain hippocampus, is dependent on sleep. While they slept, the nappers were seen on EEG to have ‘sleep spindles’, bursts of electrical activity in the hippocampus that correlate with memory consolidation.
Taking a nap can be good for sleep
Entrepreneurs typically suffer from insomnia. Sleep deprivation leads to daytime sleepiness and fatigue, and increases stress. A lack of sleep also impairs cognition and memory and reduces work performance. Having a nap can help restore the sleep debt and may improve sleep at night.
In one study, participants were evaluated after taking 5, 10, 20, and 30-minute naps. The best results were those who took a 10-minute nap, who did not wake feeling groggy, and noted the benefits on their cognitive performance for up to 155 minutes afterwards.
Sleep specialists recommend a power nap is taken before 2 pm so as not to encroach on sleep at night-time. The body has a natural homeostatic sleep drive, and this is stronger in the afternoon than in the morning. So, get your nap in before 2 pm. And only nap for 20 to 30 minutes.
Final thoughts
Taking a power nap can be highly beneficial for any entrepreneur. Power naps are so good for performance, that companies such as Google, Price Waterhouse Cooper, Ben& Jerry’s, and Cisco have installed sleep pods for their employees.
A power nap is a great way to get you back on course on a busy day and is likely to make you feel better and get those creative juices flowing. More and more data is accumulating about the science of sleep and its importance for health.
