While searching the internet for a photo for my weekly “Weekend Survival Tip” on Facebook, I came across some great articles on napping and it’s benefits. For those of you that know me, you know I am pretty much an open book. So, another confession: I nap…usually 15-2o minutes in the late morning or early afternoon to recharge my batteries. When I was still punching a clock, I’d walk home from work a lunch, grab a bite to eat, kick back in the recliner with the cat and take a nap before heading back to work. I felt GREAT in the afternoon and was more productive in the afternoon. At the time I was getting up at 4:00 a.m. to get my workout in before work and really needed it. These days, some days I do, some I don’t. The great thing about being your own boss is I can do it anytime I want!
I came across a great article “8 Benefits of Napping” while looking for the photo on Friday. Click here for a link to the whole article and the 8 Benefits they listed are below.
Increases alertness. When your eyelids are almost too heavy to keep open, you’re not doing your best work. Make time for a nap and then go back at it. A NASA study found that a 40 minute nap increases alertness by 100%. Other studies have found that a 20 minute nap is more effective than either 200 mg of caffeine or a bout of exercise. Yet another study showed that pilots who were allowed to take a 25 minute nap (while the co-pilot manned the controls!) nodded off fives times less than their nap-deprived peers. They also made less errors during take-offs and landings.
Studies have shown that if you break up your day with a nap, you will be as alert and energetic for the second part of your day as you were for the first. So if you’ve got an event planned for after work, take a nap before going out on the town.
1. Improves learning and working memory. Naps improve your working memory. This type of memory is involved in working on complex tasks where you have to pay attention to one thing while holding a bunch of other things in your memory. Napping also improves your memory retention; during sleep, recent memories are transferred to the neocortex, where long-term memories are solidified and stored.
2. Prevents burnout and reverses information overload. While we often refuse to take a nap because we feel like we have too much to do, studies have shown that putting in extra hours without rest dramatically reduces your productivity. It would be better to take a 30 minute nap and return to your work refreshed. This was demonstrated in a study in which subjects performed a visual task over the course of four days. With each successive session, the subjects’ performance on the task deteriorated. But when the subjects were allowed to take a 30 minute nap after the second session, the decline in performance was halted. And after a one hour nap, their performance actually improved in the third and fourth sessions.
3. Heightens your senses and creativity. According to foremost nap scientist (napologist?) Sara C. Mednick, napping can improve your sensory perception as effectively as a night of sleep. This means that steak tastes better, the sunset looks purtier, and Annie’s Song sounds even better after a good nap. Napping also improves your creativity by both loosening up the web of ideas in your head and fusing disparate insights together.
4. Improves health. Sleep deprivation leads to an excess of the hormone cortisol in the body. Cortisol, known as the stress hormone, helps us deal with fight or flight responses. But excess cortisol increases glucose intolerance and abdominal fat, weakens the muscular and immune systems, stymies memory and learning, and decreases levels of growth hormone and testosterone in our bodies. These deleterious effects can lead to diabetes and heart disease.
5. When you sleep, you release growth hormone, the antidote to cortisol which which boosts your immune system, primes your sexual function, reduces stress and anxiety, and aids in muscle repair and weight loss. Napping gives your brain a chance to rest and your body a chance to heal.
6. The proof’s in the pudding. A study done with Greeks found that those that took a 30 minute nap at least three times a week had 37% less risk of dying from a heart-related condition. Among working men their risk of death was reduced 64%! So not only should you dance like Zorba the Greek, you should nap like him, too.
7. Improves mood. The neurotransmitter serotonin regulates our mood, sleep, and appetites. It produces feeling of contentment and well-being. But when our bodies are stressed, higher levels of serotonin are used and the production of more is blocked. As a result, we can become anxious, irritable, depressed, overwhelmed, and easily distracted. According to Mednick, “napping bathes your brain in serotonin, reversing those effects and creating a more positive outlook.”
8. Saves money. Instead spending $30 a week on Five Hour Energy or Starbucks, take a nap and boost your energy the natural and more effective way.
So, feel like you need a nap? TAKE ONE, guilt free! Better yet? Grab a blanket, kick off your shoes and go outside! Get your dose of daily “grounding” and a nap, killing two birds with one stone! Kill three, and lay in the sun and get your daily dose of Vitamin D, just be sure to set that alarm for 15-20 minutes so you don’t burn!