The app Gentle Wakeup has a power nap feature which is suppressing background noises by playing low frequency natural sounds. Listen to ocean waves which decrease gently in sound volume over time. When the timer is over the app will get you back from your nap by playing the sound of birds twittering and increasing the sound volume slowly.
If you power nap in a dark room then you can also benefit from a true sunset and sunrise simulation.
In case you do not have the app yet you can download it from here:
Get new energy during the day
A short daytime nap can boost your memory, cognitive skills, creativity and energy level. It can also reduce stress, improve perception, motor skills and accuracy.
Watch the sunset to clear your mind. This helps to calm down and prepare your body for a after-lunch sleep. Use earphones or headphones to blend out noises from the environment. The ocean waves cover a wide frequency spectrum so that other noises get unnoticed by the brain. The sound of the ocean waves will decrease in volume over time. This will create a meditation kind of effect and take you to a light sleep phase.
Wake up gently from the catnap
Slowly increasing sound of birds twittering will get you out again of the light sleep phase. This pleasant sound signals your brain that there is no reason to speed up the wake up process and you get the maximum refreshment.
Power napping is possible everywhere
Whether you have a lunch break from hard work, are traveling by bus, train or plane or just had a bad night’s sleep you can refresh best with a short nap. An afternoon nap of 10-30 minutes will keep you in the light sleep phase so you do not feel groggy when you wake up.
Combine power napping with guided meditation
You can switch the sound to a guided meditation session. Listen to the calm voice which will tell you how to clear your mind and relax your body in a 10-minute session. A 5-minute session will follow which guides you to the light sleep phase and repeats itself until you finally nap.
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The power nap function with noise suppressing sounds is also available in the separate app “Gentle Nap – Power Napping & Sounds”
The power nap function with guided meditation is also available in the separate app “Power Meditation – Guided power napping“