Exploring the science and practice of power napping with sports physician Kasper Janssen. We look at the physical and cognitive benefits of napping and explain the practical steps how to manage naps at work and in your fitness regime.

Prefer to read? Download the full episode transcript here

Episode Highlights

* 3:04 introducing Dr Kasper Janssen

* 5:38 myths and misconceptions about napping

* 6:12 the different cultures of napping round the world

* 6:47 how siesta culture is dying out

* 8:59 naps, consolidated sleep, biphasic sleep and polyphasic sleep

* 11:01 'shifting gears' - recognizing alertness throughout the day

* 14:53 is polyphasic sleep good for you?

* 18:01 20 minute power naps for mental recovery

* 20:21 power naps for increased memory, learning and prodcutivity

* 24:15 'full cycle' 90 minute naps, growth hormone and phsyical recovery

* 25:16 power naps for young parents and shift workers

* 27:45 do you need to sleep when you nap?

* 30:07 conditions when napping is NOT recommended

* 32:28 napping - why practise make perfect

* 34:16 how to plan your nap at work

* 35:55 Kasper's 7-step recipe for executing the perfect power nap 

* 38:15 Why your car is the perfect power nap location

* 40:15 how to time your power nap 

* 41:31 consumer sleep technology to help with power napping, Luuna Mask

* 43:26 tips for using power naps in your sports and fitness training

* 45:46 why sleep cycles are not always 90 minutes

* 46:52 Kasper's book , The Power Nap Paradox

In the 21st century, napping is making a resurgence. A mounting body of research is slowly starting to counter the age-old stigmas that napping is something fit only for pre-schoolers, the elderly, or the work-shy.

Some of the world's biggest companies like Google are embracing this sleep science as a means of boosting productivity, creative thinking, memory, cognition and combatting the general effects of fatigue in the workplace.

In addition, the world of elite sports is starting to understand how longer naps can be used to stimulate additional recovery in the daytime, allowing for more flexible training schedules.

In this episode we talk with power nap specialist Dr Kasper Janssen, a sports doctor who has in recent years began to focus his efforts in teaching and coaching both companies and athletes about the benefits and practicalities of doing napping the right way.

This Episode's Guest:

Dr Kasper Janssen, sports physician and power nap specialist

Kasper Janssen is a sports physician, researcher, speaker and power nap specialist from the Netherlands. He has worked with several sports federations in recent years, including as a doctor for the rowing team at the Olympic Games in Rio de Janeiro in 2016 . He also owns Nap @ work, which advises companies and gives workshops on utilizing power naps at work and is the author of The Powernap Paradox (currently only available in Dutch)

Resources:

Nap at Work - http://napatwork.nl/

Book - The Powernap Paradox - http://www.powernapparadox.nl/

Twitter - @KasperJanssen  https://twitter.com/kasperjanssen

10 science backed reasons for napping - http://sleepjunkies.com/science-of-napping/