What is the best way to nap?

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Today’s Read: 2 minutes, 23 seconds

A lion doesn't chase mice. It hunts when it needs to and rests when it doesn't. Meanwhile, the antelope are constantly on the move—grazing, twitching at every sound, perpetually sussed out.

Now, think about your own life. Are you hustling nonstop, grazing through tasks all day like a caffeinated cow? Attending back-to-back meetings, juggling a dozen browser tabs, burning the candle at both ends with a blowtorch—all in the name of productivity?

Newsflash: You're doing it wrong.

Lions hunt with intensity and purpose, then rest deeply. Cows graze endlessly and never fully relax.

So, what's the lion's secret weapon? Rest. Strategic, intentional, guilt-free rest.

Enter the power nap.

Humans are biphasic sleepers by nature - we're programmed for one long sleep at night and a shorter one in the afternoon. You can thank the industrial revolution for ending this.

But we've been sold this idea that relentless grind equals success. Sleepless nights and jam-packed schedules are worn like badges of honor. Adults don't nap—we grind, we hustle, we... fall asleep at our desks and wake up with keyboard imprints on our foreheads. 

But that's a one-way ticket to Burnoutville, population: you.

Back in the '90s, NASA—yes, the rocket people—decided to tackle astronaut fatigue. Their solution? Naps. And not just any naps—a precise 25.8 minute power nap. Astronauts saw a 34% improvement in performance and a 54% boost in alertness.

So before you down your third cup of coffee and dive back into the fray, consider this: Maybe the most productive thing you can do is close your eyes and hit pause. Sleep essentially hits the save button on any new information.

Yes mom, this time I can pause on my online game.

Here's what napping can do for you:

• Improve learning capacity (20%)

• Improve alertness and performance

• Reduce risk of heart disease (37%)

• Improve emotional regulation, reduce impulsiveness, decrease frustration

• Improve mood and reduce stress

• Boost immune system

• Increase productivity and reduce errors

• Enhance physical stamina

• Boost creativity (40%)

• A 60-90 minute nap can produce the same improvement in learning as a full night's sleep

Choosing Your Nap Adventure

1. The Classic Power Nap (15-25 minutes)

• Why: Quick boost without entering the deep stages of sleep.

• Benefits: Enhanced alertness, mood, and no sleep hangover.

• How to do it: Set an alarm for 20 minutes. Find a quiet spot. Close your eyes. Congratulations, you're napping.

2.  The Extended Nap (60-90 minutes)

• Why: For those days when you feel like a leftover pizza slice—cold and crusty.

• Benefits: Deeper restoration but risk waking up feeling like you time-traveled.

3. NSDR and Chill

• Can't nap? Try Non-Sleep Deep Rest (NSDR). You follow a guided script that helps you slip into a state of deep rest without actually falling asleep. It’s a hack that high-performers like Google CEO Sundar Pichai swear by to reset their nervous system and boost creativity. Practices like Yoga Nidra fall into this category. 

• Try these:

  • 10-minute NSDR by Andrew Huberman

  • 10-minute Yoga Nidra Session

  • 20-minute Deep Relaxation

• Why it's awesome: Some people just can't fall asleep during the day, and that's okay. NSDR provides many of the same benefits as napping - increases dopamine, improves relaxation skills, and helps you sleep better at night. 

But here's the deal: Timing is everything. Napping after 3 p.m. is like texting your ex at midnight—nothing good comes from it. It can mess up your nighttime sleep cycle. Aim for the early afternoon, right when that post-lunch coma starts creeping in.

I used to be embarrassed to nap in public. But here's the thing I learned—no one cares. Except if you’re in the front row of your ECON 101 class. Then Professor Staub makes you a martyr in front of all your friends.

• On Campus: Find a quiet corner in the library or an empty classroom. Trust me, everyone else is too busy studying (scrolling TikTok) to notice you.

• At Work: Use your break time. Google, Nike, and NASA have installed nap pods in their offices to boost productivity and creativity. 

• In Public Spaces: Dawn the shades, pull down the hoodie, lean back, and own it. You're not lazy; you're biohacking. A few days ago, I ordered “Legendary Mapo Tofu” at this Chinese restaurant. Huge plate. I housed it, walked to a park, and fell asleep on the grass. Great day.

Look, we're all juggling a lot. But being perpetually tired doesn't have to be the norm.

Napping is one of those rare life hacks that's backed by science, easy to implement, and free.

Next time you feel that wave of drowsiness hit—don’t reach for another coffee. Don’t scroll mindlessly through social media. Instead, find a spot, set a timer for 25 minutes, and close your eyes. It’s the smartest investment you can make.

Your brain (and everyone who has to interact with you) will thank you.

Action Steps:

1. Today, when you feel that 2pm slump, take a nap or try an NSDR session.

2. Set an alarm for 25 minutes.

3. Find a quiet spot and give yourself permission to rest.

See how you feel afterward. Worst case? You "waste" 25 minutes. Best case? You unlock a new level of productivity and mood you didn't know was possible.

Now, if you'll excuse me, my pillow is calling.

Jacob & The Renewal team

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