This is the 60-minute version of Theta Power Nap – ‘Deep relax’ found on my YouTube channel here: https://www.youtube.com/watch?v=DBNDj3IsOBE
Key benefits of a 60-minute power nap include:
- Improve alertness and stamina
- Increase your productivity and motor performance
- Reduces stress
- Elevate your mood
- Conscious memory improvement
A drawback to regular napping and using an alarm to wake you up
When you wake up to an alarm in the morning after a whole night’s sleep, you can feel groggy with impaired alertness, referred to as ‘sleep inertia’. The adverse effects of sleep inertia are generally more potent the longer you have been asleep.
During normal sleep, your brainwave frequencies move up and down through a curved cycle, which is often quoted as lasting around 90 minutes. If your alarm goes off while you are at the bottom of this sleep cycle, you will be trying to wake up while your brain and body are in a very deeply relaxed state. This isn’t easy, and it takes quite a while to fully wake up from this state.
In an ideal world, you’ll want to wake up when your dominant brainwave frequency is right near the top of this sleep cycle because it’s much easier to wake up, and you’ll be able to become fully alert much faster.
The same thing applies to a power nap. You can reduce the adverse effects of sleep inertia from a nap if you wake up with your brainwave frequency in the more alert state of Beta.
How the session is constructed
The benefits of using isochronic tones to power nap
- It makes it easier to fall asleep by stimulating your brainwaves down to a more relaxed frequency state
- During the last 3 minutes of the session, the frequency of the tones gradually increases to 12Hz in Beta. This helps to overcome the problem of ‘sleep inertia’ and the recovery period you typically need after a nap.
Note: Laptop speakers are usually too small to produce enough bass to effectively hear the entrainment tones. For better sound quality and results, we recommend using external speakers or headphones.
Get Theta Power Nap on MP3 – instant download.
Download the full high-quality MP3 versions of ‘Theta Power Nap’ and listen to them anytime you wish on:
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- iPad, iPods, etc.
- Mp3 player
Power napping tips
Napping in the dark works best. If you can’t nap in a dark room, use an eye mask to help block out the light.
Try to get warm. Sleep studies have shown that while we sleep better at night if we are cooler, we nap better during the day if we are warmer.
Equipment required?
Headphones are not required for this session, but you might find that using them helps to block out external noise, especially the over-ear type.
- MP3 player – Plug external speakers into your MP3 player/iPod or use a music docking station.
- Laptop—A laptop can be easily used in your bedroom, but we recommend using external speakers, as the laptop speakers are usually not powerful enough to hear the entrainment beats effectively.
- Standard Headphones—Although not always suitable while sleeping, you can try using either the smaller ‘in-ear’ earphones or the bigger ‘over-ear’ headphones. This will depend on what you have available and the level of comfort you require.
- Recommended Headphones—If you find your existing headphones uncomfortable to use while napping, there are headphones on the market specifically for sleeping. The ones I like to use are called ‘SleepPhones’. They consist of a headband with flat speakers embedded inside, which you wear over your head during sleep. They are very comfortable to use while in bed or lying down.
