1. NAPPING 101
Finding your Optimal Napping Ability (ONA) using Time, Place and Posture (TPP)
4/19/2010

2. NAPPING 101
Finding your Optimal Napping Ability (ONA) using Time, Place and Posture (TPP)
4/19/2010

3. Types of Naps
✤ Nano-Nap
✤ Micro-Nap
✤ Mini-Nap
✤ Original Power Nap
✤ Lazy Man’s Nap

4. Time
✤ When?

5. Time
✤ How Long?
✤ Lazy Man
✤ 50 - 90 minutes
✤ Best for muscle regeneration
✤ >90 benefits will be lost
✤ Power Nap
✤ 20-45 minutes
✤ Add caffeine for extra boost
✤ Go past stage 2 sleep benefits go down

6. Place and Posture
✤ Lazy Man
✤ Couch/Bed + Pillows + Blanket = Sleep
✤ Power Nap
✤ Light Blanket/Sweatshirt + Stretchable Place = Sleep

7. General Guidelines
✤ Quiet
✤ Dark
✤ Light Blanket/Sweater
✤ Set an alarm/Caffeine
✤ Breath deeply

8. Finding your ONA Using TPP
✤ Assess how much and when you have time
✤ Find a good napping spot
✤ Try to nap everyday, do not relay of the lazy man
✤ Set an alarm/caffeine
✤ CONGRATULATIONS!

9. Finding your ONA Using TPP
✤ Assess how much and when you have time
✤ Find a good napping spot
✤ Try to nap everyday, do not relay of the lazy man
✤ Set an alarm/caffeine
✤ CONGRATULATIONS!