- It makes you smarter
to Dr. Matthew Walker of the University of California, napping for as
little as one hour resets your short-term memory and helps you learn
facts more easily after you wake up.
- Abandon all-nighters
sleep by cramming all night reduces your ability to retain information
by up to 40%. If you can, mix in a nap somewhere to refresh your
- It doesn’t mean what you think
you know you have to pull an all-nighter, try a “prophylactic nap.”
It’s a short nap in advance of expected sleep deprivation that will help
you stay alert for up to 10 hours afterwards.
- You can’t avoid that down period after lunch by not eating
bodies naturally go through two phases of deep tiredness, one between
2-4 a.m. and between 1-3 p.m. Skipping lunch won’t help this period of
diminished alertness and coordination.
- Pick the right time
lunch in the early afternoon your body naturally gets tired. This is
the best time to take a brief nap, as it’s early enough to not mess with
your nighttime sleep.
- Hour naps are great
60-minute nap improves alertness for 10 hours, although with naps over
45 minutes you risk what’s known as “sleep inertia,” that groggy feeling
that may last for half an hour or more.
- But short naps are best
healthy young adults, naps as short as 20, 10, or even 2 minutes can be
all you need to get the mental benefits of sleep, without risking
- Drink coffee first
way this works is you drink a cup of coffee right before taking your
20-minute or half-hour nap, which is precisely how long caffeine takes
to kick in. That way when you wake up, you’re not only refreshed, but
ready to go.
- The NASA nap
little group called NASA discovered that just a 26-minute nap increases
performance by 34% and alertness by 54%. Pilots take advantage of NASA
naps while planes are on autopilot.
- Can’t sleep? Don’t stress
if you can’t fall asleep for a nap, just laying down and resting has
benefits. Studies have found resting results in lowered blood pressure,
which even some college kids have to worry about if they are genetically
predisposed to high blood pressure.
- Napping may save your life
multi-year Greek study found napping at least three times per week for
at least 30 minutes resulted in a 37% lower death rate due to heart
- More nap benefits for the brain
Not only will napping improve your alertness, it will also help your decision-making, creativity, and sensory perception.
- But wait, there’s more
have found napping raises your stamina 11%, increases ability to stay
asleep all night by 12%, and lowers the time required to fall asleep by
- The ultimate nap
to Dr. Sara Mednick, the best nap occurs when REM sleep is in
proportion to slow-wave sleep. Use her patented Take A Nap Nap Wheel to
calculate what time of day you can nap to the max.
- Fight the Freshman 15
shows that women who sleep five hours at night are 32% more likely to
experience major weight gain than those sleeping seven hours. A two-hour
nap isn’t feasible for many, but napping is a good way to make up for
at least some lost night sleep.
- If it was good enough for them…
JFK and Bill Clinton used to nap every day to help ease the heavy
burden of ruling the free world. Of course, they also had other
relaxation methods, but we won’t get into those.
- Do like the Romans do
ancient Rome, everyone, including children, retreated for a 2 or 3-hour
nap after lunch. No doubt this is the reason the Roman empire lasted
over 1,000 years
- Don’t wait too long
latest you want to wake up from a nap is five hours before bedtime,
otherwise you risk not being able to fall asleep at night.
- Sugar is not a good substitute for a nap
we are tired, we instinctively reach for foods with a high glycemic
index, but after the initial energy wears off, we’re left more tired
than we were before.
- It’s a good way to catch up
it takes you less than five minutes to fall asleep at night, you are
sleep deprived. If you never can seem to get to bed earlier at night, a
mid-day nap is a great way to catch up on sleep.
- Underclassmen need more sleep
and sophomores who are still in your teens: you need up to 10 hours of
sleep to feel rested. So odds are, you are sleep-deprived.
- You’ll have to leave the party sooner
one school-week of not getting enough sleep, three alcoholic drinks
will affect you the same way six would when you are fully rested.
- Don’t drive drowsy
be afraid to take advantage of an “emergency nap” on the side of the
road in your car. Every year, as many as 100,000 traffic fatalities are
caused by sleepy people behind the wheel.
- The Einstein Method
you are concerned about sleeping too long, do what Albert Einstein
regularly did: hold a pencil while you’re drifting off, so when you fall
asleep, the pencil dropping will wake you up. (We do not guarantee you
will wake up with a 180 IQ.)
- Missing sleep is worse at your age
For people ages 18 to 24, sleep deprivation impairs performance more significantly than in other age brackets.
Source: Somewhere on Tumblr
from Tumblr http://ift.tt/2bICDsg