“No day is so bad it can’t be fixed with a nap.”
- Carrie P. Snow
College students and kindergartens love them. Now, there may be proof that catching a few zzz’s in the afternoon can be beneficial to your health.
Researchers have found in recent years that the human body requires only as much sleep as the brain will allow it. In other words, so long as the brain is functioning at full capacity, there’s no great requirement for sleep. The big thing is that the brain needs a rest every now and then, and apparently, the brain can refresh itself and go on “like with a full tank of gas” with just a short, 20-minute power nap.
These short 20-minute power naps for people who are really engrossed in their work, almost always provide a fresh burst of new ideas and energy. They tend to eliminate the need for caffeine boosts during the workday. And, they guarantee a reserve of energy so that the working day isn’t followed by an evening in which he falls asleep on the couch watching TV or at a social event.
Here’s what you need to know about the benefits of sleep and how a power nap can help you:
1. Less stress.
Curling up in a sunny patch on the floor or even lying your head down on your desk for a quick snooze brings relaxation. Research found that stress hormone levels were lower in those who took stress-reducing actions such as napping. Take a break each day from the stresses and reduce your risks, find a quiet, comfortable spot and take a nap. Even a short power nap can leave you feeling refreshed, renewed, and more focused.
2. Increased alertness and productivity.
If you have the opportunity for a power nap, particularly after a poor night of sleep, by all means, take one. You will feel more alert and energetic afterwards, and once rested after your mid-afternoon nap, your mood, efficiency, and alertness level will improve greatly. Scientists have even proven that taking a 20-minute nap approximately eight hours after you have awaken will do more for your stamina than sleeping another 20 minutes in the morning. Of course when you first come out of your afternoon nap, you will feel a bit groggy for around ten minutes, but once your decline in motor dexterity dissipates, you will reap the rewards of being well rested and ready to go for the rest of the day.
3. Improved memory and learning.
Naps aren’t just for the very young, old, and sluggish. Daytime dozing may enhance a person’s capacity to learn certain tasks. That, at least, is the eye-opening implication of a new study in which college students were challenged to detect subtle changes in an image during four different test sessions on the same day.
Participants improved on the task throughout the first session. The students’ speed and accuracy then leveled off during the second session. The scores of the participants who didn’t nap declined throughout the final two sessions. In contrast, volunteers who took a 20-minute power nap after completing the second practice session showed no ensuing performance dips. What’s more, 1-hour power nappers responded progressively faster and more accurately in the third and fourth sessions. It looks like napping may protect brain circuits from overuse until those neurons can consolidate what’s been learned about a procedure.
4. Good for the heart.
Taking 40 winks in the middle of the day may reduce the risk of death from heart disease, particularly in young healthy men, say researchers. They studied 23,681 individuals living in Greece who had no history of coronary heart disease, stroke or cancer when they first volunteered, and found that those who took a 30-minute siesta at least three times a week had a 37% lower risk of heart-related death. The researchers took into account ill health, age, and whether people were physically active. So go ahead and nap — a short daily snooze might ward off a heart attack later in life. It is known that countries where siestas are common tend to have lower levels of heart disease.
5. Increased cognitive functioning.
In a recent study, researchers at NASA showed that a 30-minute power nap increased cognitive faculties by approximately 40 percent! Tests carried out on one thousand volunteers proved that those who continued working without rest, made lower scores in intelligence tests like the IQ test. More importantly, their capacities to work and memorize decreased in comparison to those who napped after lunch.
In concordance with NASA’s work, biology students at Berkeley determined that the nap must be short in order to produce maximum effectiveness. Over forty five minutes, the beneficial effects of napping disappear and it is therefore suggested to take a fifteen to thirty five minute “power nap”. This is the time necessary for the organism to rest and enables brain neurons to recuperate.
6. Get motivated to exercise.
Sufficient sleep and naps help motivate exercise. Some 28 percent of adolescents say they are too tired to exercise, due to sleep. As adults, let’s not let tiredness ruin our jogs. You’re guaranteed to run longer, faster, more efficiently and mindfully when your body has it’s required amount of zzzz’s. So, store-up, shore-up and build-up your energy reserve with a power nap. It’s easy (free!) and proven effective.
7. Boost your creativity.
Rest and relaxation isn’t only vital to your health — it might also make you a more creative person. People tend to be more imaginative after a good night’s sleep. Other experts agree that taking a nap or stepping away from a problem or project refreshes the mind and could lead to better ideas later. Power napping allows your brain to create the loose associations necessary for creative insight and opens the way for a fresh burst of new ideas. So if you feel stuck, then you might want to take a nap. Return to the problem after diverting your attention for a while. The best part is that there’s no need to feel guilty, because taking some “me time,” in this case, could help your business in the long run.
8. Make up for midnight tossing and turning.
Some of the most recent research suggests that a bad night’s sleep can stress the body as well as the mind. One such study, suggests that missing sleep throws the body’s metabolism off kilter. Scientists at the University of Chicago studied physical changes in 11 young men who slept four hours per night for six nights in a row. They found that sleep deprivation seemed to trigger a diabetes-like condition, harmed hormone production, and interfered with the ability to use carbohydrates.
According to some studies, power napping is clearly beneficial to someone who is a normal sleeper but who is getting insufficient sleep at night. Researchers still don’t understand the underlying neurobiology, but it looks like sleep time is cumulative. They compared the alertness of people who slept eight hours a night to that of people who slept less but took a nap during the day. Both groups were equivalent.
9. Protect yourself from sleepiness.
Scientists had also found benefits in the “prophylactic” nap for people who have to stay up late. It can protect you from sleepiness. If you have to be up all night, a two-hour or a four-hour nap does provide additional alertness the next day. Research conducted by NASA produced similar results. Naps are clearly useful for some people, including shift workers, students, and anyone doing long-haul work, such as pilots on transcontinental runs.
10. Better health.
Napping in general benefits heart functioning, hormonal maintenance, and cell repair, says Dr. Sara Mednick who is at the forefront of napping research. A power nap, says Mednick, simply maximizes these benefits by getting the sleeper into and out of rejuvenating sleep as fast as possible.
Everyone, no matter how high-strung, has the capacity to nap. But the conditions need to be right. Here are some helpful hints from Dr. Sara Mednick, author of Take a Nap! Change Your Life.
Getting the perfect nap
The first consideration is psychological: Recognize that you’re not being lazy; napping will make you more productive and more alert after you wake up. Try to nap in the morning or just after lunch; human circadian rhythms make late afternoons a more likely time to fall into deep (slow-wave) sleep, which will leave you groggy. Avoid consuming large quantities of caffeine as well as foods that are heavy in fat and sugar, which meddle with a person’s ability to fall asleep. Instead, in the hour or two before your nap time, eat foods high in calcium and protein, which promote sleep. Find a clean, quiet place where passersby and phones won’t disturb you. Try to darken your nap zone, or wear an eyeshade. Darkness stimulates melatonin, the sleep- inducing hormone. Remember that body temperature drops when you fall asleep. Raise the room temperature or use a blanket. Once you are relaxed and in position to fall asleep, set your alarm for the desired duration (see below). How long is a good nap?
THE NANO-NAP: 10 to 20 seconds. Sleep studies haven’t yet concluded whether there are benefits to these brief intervals, like when you nod off on someone’s shoulder on the train. THE MICRO-NAP: two to five minutes. Shown to be surprisingly effective at shedding sleepiness. THE MINI-NAP: five to 20 minutes. Increases alertness, stamina, motor learning, and motor performance. THE ORIGINAL POWER NAP: 20 minutes. Includes the benefits of the micro and the mini, but additionally improves muscle memory and clears the brain of useless built-up information, which helps with long-term memory (remembering facts, events, and names). THE LAZY MAN’S NAP: 50 to 90 minutes. Includes slow-wave plus REM sleep; good for improving perceptual processing; also when the system is flooded with human growth hormone, great for repairing bones and muscles.
Contrary to popular opinion, napping isn’t for the lazy or depressed. Famous nappers have included Bill Clinton, Lance Armstrong, Leonardo da Vinci and Thomas Edison. The moral of the story: to be ultra-productive, just rest your head. You snooze, you gain. Give it a try for yourself and see if you aren’t amazed at the results!
Recommended: Pzizz is a really neat little piece of software (and “real life” machine) that’ll help you relax and reduce stress. It does this by providing you over a billion custom naps on your computer that you can trigger when you need a refresher.
Featured Partner: Start dreaming quickly in only the beds and mattresses. Read some expert opinions on the importance of bed size in relationships. Give yourself room to move around and fall asleep in a huge king size bed. An amazing benefit of having a king size bed is when the kids end up crawling in, too!
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What To Do When You SUCK
September 5, 2007
Great article, you really pointed out some good benefits. I read something a few days ago where someone tried to argue that napping just threw off our natural sleep cycles so we couldn’t get a good sleep at night, but it just wasn’t working for me. This makes much more sense!
Also, I recall reading elsewhere that Davnicci was actually a polyphasic sleeper, and not so much as a napper. I guess he could be called a napper, but his naps were a little longer and his sleep at night was shorter.
September 5, 2007
Here’s an interesting link to take power napping even further:
http://en.wikipedia.org/wiki/Polyphasic_sleep
September 5, 2007
[...] View the full article and many, many tips @ Ririan Project No Comments, Comment or Ping [...]
September 5, 2007
[...] read more | digg story [...]
September 5, 2007
[...] Quoted from http://ririanproject.com/2007/09/05/10-benefits-of-power-napping-and-how-to-do-it/: [...]
September 6, 2007
But seriously speaking, any form of napping will disturb the circadian rhythm aka “biological colck” right? Or does the 10 benefts listed here outwieght that?
September 6, 2007
[...] 10 Benefits of Power Napping, and How to Do It !– google_ad_client = “pub-4157781708452305″; google_ad_width = 336; google_ad_height = 280; google_ad_format = “336×280_as”; google_ad_type = “text_image”; //2007-05-25: Single Page google_ad_channel = “0560963092″; google_color_border = “FFFFFF”; google_color_bg = “FFFFFF”; google_color_link = “da1071″; google_color_text = “000000″; google_color_url = “7F7F7F”; //–> [...]
September 6, 2007
Good article! I usually take a power nap just after I get home from work. It’s the earliest in the day that I can get to do it, but sometimes it’s too late and I fall into a deep sleep, ignore my alarm, and wake up at 2:00am thinking D’oh!
It would be better to take a power nap while at work… but where?! There’s just nowhere that’s private enough
September 6, 2007
[...] Link of the Day: 10 Benefits of Power Napping, and How to Do It at Personal Development with Ririan Project. I am a big fan of naps, especially with my odd schedule most of the time. Now all I need to do is make them power naps at 20 minutes instead of the hour-long nooners after lunch. [...]
September 6, 2007
I’m a total fan of the Power nap. How could you not be. There is however the issue of being in a crowded office, it might seem like a power nap to you but to the boss or colleges… this could well be you asleep at you desk. This is no doubt where the finding your safe heaven away from it all is. But where do i find one of those? My car?
September 6, 2007
I think in Japan they have special places you can go to in the middle of the day to nap for a while before going back to work.
September 6, 2007
So if your body temperature falls when you sleep, why do you sweat in your sleep? is this a different type of sweat?
September 6, 2007
[...] Check out the full article: 10 Benefits of Power Napping, and How to Do It [...]
September 6, 2007
What kind of sleep patterns do new mothers have whose sleep is interrupted every 2 hours, sometime for months at a time? How does interrupted sleep affect productivity, creativity, etc.
Aphrodite
September 6, 2007
The Benefits of Power Napping…
I am well-known for power napping at conferences, and this piece seems to support all the reasons I have offered over the years. The conference setting seems to suck up all the awake juice in my head really quickly. [from…
September 6, 2007
@j7labs: These are not just in Japan anymore — a company called ‘metronaps’ now was ‘nap pods’ that you can use to catch a nap in the middle of the day in New York City. While I haven’t tried one yet, I’ve always thought it’s a great idea for a business..
September 6, 2007
My naps are like 1-2 hours long. I can’t seem to fall asleep for only 10-20 min… I guess I need an alarm clock but i’m too lazy.
I guess I really do fit in the Lazy man’s nap category.
September 6, 2007
[...] read more | digg story [...]
September 6, 2007
[...] Power NappingResearchers have found in recent years that the human body requires only as much sleep as the brain will allow it. In other words, so long as the brain is functioning at full capacity, there’s no great requirement for sleep. The big thing is that the brain needs a rest every now and then, and apparently, the brain can refresh itself and go on “like with a full tank of gas” with just a short, 20-minute power nap. [...]
September 6, 2007
thanks for this info
September 6, 2007
@Derrick: Actually, according to many, it’s more natural to your circadian rhythm have several sleeping periods during the day, than just one long period at night. Most animals have several sleeping periods.
September 6, 2007
[...] 10 Benefits of Power Napping, and How to Do It – The Ririan Project [...]
September 6, 2007
[...] 10 Benefits of Power Napping, and How to Do It at Personal Development with Ririan Project [...]
September 6, 2007
I am a firm believer in the power nap. I’m gonna forward this to my boss and make a believer outta him!
September 6, 2007
I liked the term “power nap”. Actually I find it like refueling the engine.
September 6, 2007
[...] 10 Benefits of Power Napping, and How to Do It at Personal Development with Ririan Project (tags: sleep health lifehacks nap tips stress lifehack) [...]
September 6, 2007
[...] The benefits of a powernap and how to take one! Published in: [...]
September 6, 2007
Well, I guess cats knew that all along! lol
September 6, 2007
[...] 10 Benefits of Power Napping, and How to Do It at Personal Development with Ririan Project (tags: howto sleep productivity lifehacks) [...]
September 7, 2007
[...] For more, check out this guide to power napping. For a double-whammy energy boost, check out the caffeine nap. 10 Benefits of Power Napping, and How to Do It [Ririan Project] [...]
September 7, 2007
[...] For more, check out this guide to power napping. For a double-whammy energy boost, check out the caffeine nap. 10 Benefits of Power Napping, and How to Do It [Ririan Project] [...]
September 7, 2007
People know this for centuries in Spain and other countries. It’s weird how protestant countries seem to be preoccupied about a supposed “laziness” in what is, after all, a natural condition.
September 7, 2007
[...] Posted on September 8th, 2007. 10 Benefits of Power Napping, and How to Do It at Personal Development with Ririan Project [...]
September 7, 2007
[...] 10 Benefits of Power Napping (tags: sleep lifehacks productivity) [...]
September 8, 2007
[...] Before I go, some random sites that you might just find interesting. 10 Benefits of Power Napping, and How to Do It How to Learn More and Study Less [...]
September 8, 2007
I’m an artist and have noticed that I usually come up with my best ideas after a nap or first thing in the morning. Sometimes I even wakeup after dreaming of an idea.
September 8, 2007
I have always taken naps, but as a mother of three small children, I need them even more! Napping with my babies during the day at least once really made up for the lack of sleep I was getting at night. Then I was more productive and less cranky–happy mom equals a happy family, right?
September 9, 2007
[...] PRODUCTIVITY: Power Napping http://ririanproject.com/2007/09/05/10-benefits-of-power-napping-and-how-to-do-it [...]
September 9, 2007
[...] Creating Google Custom Search Engines The Hamburger Method of Constructive Criticism 10 Benefits of Power Napping, and How to Do It Share this Article: These icons link to social bookmarking sites where readers can share and discover new web pages. [...]
September 9, 2007
[...] For more, check out this guide to power napping. For a double-whammy energy boost, check out the caffeine nap. 10 Benefits of Power Napping, and How to Do It [Ririan Project] [...]
September 9, 2007
[...] For more, check out this guide to power napping. For a double-whammy energy boost, check out the caffeine nap. 10 Benefits of Power Napping, and How to Do It [Ririan Project] [...]
September 9, 2007
[...] Lifehacker Australia [How and Why to Power Nap] point to a good article from Ririan Project: 10 Benefits of Power Napping, and How to Do It. After writing up some research about the benefits of napping, Ririan explain the different types of nap. It looks as though something between 2 and 20 minutes can perk up the day: [...]
September 11, 2007
[...] Sleep: How and Why to Power Nap September 7th, 2007 by syndicated Few skills are as useful for a Friday afternoon as the rewarding power nap. The Ririan Project introduces 10 benefits to power napping and details four styles of power nap: nano nap (10 to 20 seconds), micro nap (two to five minutes), mini nap (five to 20 minutes), lazy man’s nap (50 to 90 minutes) and the traditional power nap (exactly 20 minutes). Contrary to popular opinion, napping isn’t for the lazy or depressed. Famous nappers have included Bill Clinton, Lance Armstrong, Leonardo da Vinci and Thomas Edison. The moral of the story: to be ultra-productive, just rest your head. You snooze, you gain. For more, check out this guide to power napping. For a double-whammy energy boost, check out the caffeine nap. 10 Benefits of Power Napping, and How to Do It [Ririan Project] [...]
September 11, 2007
I love a good power nap! Being an entrepreneur, I am seriously considering making this a daily habit. Your list is quite convincing! Being a former Kindergarten teacher whose students napped (or rested) daily, I have seen the benefits of daily rest.
Have you ever seen that Seinfeld where George starts napping under his desk? So funny!
Anyway, I wanted to share a tip I heard recently from a nutritionist friend. She shared that the most effective power naps are while lying on your back, versus your side or stomach. She mentioned something about the breathing being better on your back for a power nap.
Happy napping!!
September 13, 2007
[...] See more at: http://ririanproject.com/2007/09/05/10-benefits-of-power-napping-and-how-to-do-it/ [...]
September 13, 2007
This is very helpful. Stress is also a problem I face everyday. I’m sure power napping will make a big difference with it’s several benefits.
September 14, 2007
[...] Lifehacker had a post about napping – how and why to power nap. While the main link is to Ririan Project on 10 benefits to power napping, there are several other links of interest. [...]
September 14, 2007
Stress is simply unavoidable, especially for busy people.
I’m also under constant pressure. And every time I get a chance to rest, I sleep even a little to regain my energy.
September 15, 2007
On topic……….
I have been relying on the power nap for years. When my eyes start to get heavy and I can’t focus anymore, I put my feet up on the desk and 10-20 minutes later I’m raring to go.
Off topic…………
I believe that by just being a part of “Priscilla Palmer’s Personal Development list” suggests that each of us post this list. You like me (Killeris at “Attitude, the Ultimate Power”) are on this list. If you have already posted it, THANK YOU. If you have not posted it, I am officially putting out a challenge that you add additional sites that fit the theme and post the entire list. This is my opinion only. If you disagree I respectfully understand. If you do agree with me this list can be found at: http://mondaymorningpower.blogspot.com/2007/09/personal-development-list-challenge.html
September 16, 2007
[...] 原文地址：10 Benefits of Power Napping, and How to Do It [...]
September 17, 2007
Time to go nap…
hehe
September 17, 2007
[...] -10 Benefits of Power Napping, and How to Do It College students and kindergartens love them. Now, there may be proof that catching a few zzz’s in the afternoon can be beneficial to your health. [...]
September 18, 2007
[...] Ririan Project – 10 Benefits of Power Napping, and how to do it [After my post on sleep and wakefulness, here’s a wealth of info on getting a Powernap. Very in-depth instruction and info.] [...]
September 18, 2007
[...] Ririan Project discusses 10 Benefits of Power Napping and How to do it. [...]
September 18, 2007
[...] It’s good for you! Just follow a few simple guidelines when you take that siesta. [...]
September 19, 2007
Nap time. Anyone tried Pzizz from http://pzizz.com/?
I had tried it and find it be useful for 15 mins nap at the workstation.
September 20, 2007
Excellent post, added it to my collection of “sleep well” resources at http://www.howtowakeupearly.com
Cheers!
September 21, 2007
[...] Contrary to popular opinion, napping isn’t for the lazy or depressed. Famous nappers have included Bill Clinton, Lance Armstrong, Leonardo da Vinci and Thomas Edison. The moral of the story: to be ultra-productive, just rest your head. You snooze, you gain. [...]
September 24, 2007
Office tea rounds | Nothing like a good brew to bring us together…
Yesterday afternoon it came to light that I hadn’t offered to make a round of tea for a few days and this caused uproar in my tea round group. Suddenly, accusing faces were shouting from across my department: “Coops,……
September 24, 2007
I’m horrified to see that power naps can even eliminate the need for caffeine boosts throughout the day! As I mentioned on my blog: Office tea rounds | Nothing like a good brew to bring us together – caffeine is a great boost for office morale – especially when you are part of tea round here in the UK.
Power naps would be great – but as a nation of tea drinkers, I’m quite scared at the thought of breaking up a long-held office tradition as posted on: http://www.personneltoday.com/blogs/workplace-advice/2007/08/yesterday-afternoon-it-came-to.html#more
September 24, 2007
This is very helpful. I’m a total fan of the Power nap.
September 26, 2007
Excellent stuff…Yes..some times you really need to have that powernap during the mid-day…
Here are some more tips if you are struggling to get a goodnight sleep:
http://www.sleepdisordersguide.com/blog/good-night-sleep-101-ways/
September 28, 2007
[...] If only all employers recognized the benefits of the power nap! The Ririan Project, aside from defining the five kinds of napping (nano nap = 10 to 20 seconds, micro nap = two to five minutes, mini nap = five to 20 minutes, lazy man’s nap = 50 to 90 minutes, and the traditional power nap = exactly 20 minutes), lists ten benefits of power napping, which include lowering stress levels, increasing alertness and productivity, and improving memory and learning. Read the entire post to find out what the other seven are. [...]
October 3, 2007
Interesting article, thanks! I wish it were easier to nap at my work place. Even in empty cubicle rows, there are still people passing by and phone conversations around.
October 4, 2007
my feeling of guilt after every afternoon nap end right here …
hehe …
October 7, 2007
[...] “10 Benefits of Power Napping and How to Do it” (Rirjan Project) This article caught my eye and is a good read. Apart from the benefits, it also goes into details on getting the perfect nap and how long a nap should be. and a shorter “Guide on Power Napping” (lifehacker) All found via lifehacker. [...]
October 8, 2007
[...] October 8, 2007 at 10:53 am · Filed under Uncategorized http://ririanproject.com/2007/09/05/10-benefits-of-power-napping-and-how-to-do-it/ [...]
October 10, 2007
[...] 7. Master the Power Nap Slowly but surely, the benefits of the classic, 20-minute power nap are getting more recognition, with big companies installing sleep pods at the office and more software applications like Pzizz helping to set the right power nap aural scene. Here’s how to get the perfect nap from the author of Take a Nap! Change Your Life, and more on how and why power naps work. [...]
October 10, 2007
[...] 7. Master the Power Nap Slowly but surely, the benefits of the classic, 20-minute power nap are getting more recognition, with big companies installing sleep pods at the office and more software applications like Pzizz helping to set the right power nap aural scene. Here’s how to get the perfect nap from the author of Take a Nap! Change Your Life, and more on meditation-based naps. [...]
October 13, 2007
I’ve never understood how people were capable of napping. It takes me at least 15 or 20 minutes to fall asleep once I’ve stopped whatever I’m doing and gotten comfortable – which doesn’t leave time for actual sleeping, at least not during a regular day.
The only time I manage naps is on weekends or days off, and those usually last for an hour or two. Anything less seems pointless, and just leaves me groggy and cranky.
October 13, 2007
[...] Read the full article here: http://ririanproject.com/2007/09/05/10-benefits-of-power-napping-and-how-to-do-it/ [...]
October 13, 2007
[...] 7. Master the Power Nap Slowly but surely, the benefits of the classic, 20-minute power nap are getting more recognition, with big companies installing sleep pods at the office and more software applications like Pzizz helping to set the right power nap aural scene. Here’s how to get the perfect nap from the author of Take a Nap! Change Your Life, and more on how and why power naps work. [...]
October 17, 2007
[...] 6. Learn how to say no. One of the biggest land mines to efficient time management is recognizing you don’t have to agree to everything and with everyone. Use your priority criteria to identify demands that simply aren’t worth your time. You’ll learn that saying no to one thing opens the door to saying yes to something else. That can mean anything from cleaning your desk to getting a quick power nap. [...]
October 18, 2007
I have found few blogs having good content. And I think you are doing a very good work buddy. Keep up your work. This post was really a nice piece of your work.
October 20, 2007
[...] 8. Get some shut-eye. Siestas are popular around the world for a good reason: a short power nap is one of the best ways to fight fatigue. If you work from home, have an understanding employer, or are a stay-at-home parent who can arrange for someone to watch your children for a little while, aim to sleep (or even just to lie down) for 15-30 minutes. Don’t forget to set your alarm clock: doze any longer and you risk entering a phase of deep sleep that will cause you to feel drowsy when you wake. [...]
October 24, 2007
[...] Master the power nap (10 benefits of power napping and how to do it ) [...]
October 26, 2007
[...] Ok, so I read an interesting link off a LifeHacker article today about power naps, and why they work. So, I downloaded a sample MP3 from http://pzizz.com/ which is a company that makes software that makes these MP3s to help you power nap / sleep better at night. I’ve tried power napping before, but never fell asleep fast enough to make it worth the effort – so I didn’t think it would work now either. [...]
October 31, 2007
[...] read more | digg story [...]
October 31, 2007
[...] – Anthony Robbins Find yourself striving to stay awake in the afternoon? You’re not alone. For many people, getting past midday drowsiness is a daily struggle — one that demands a cup of coffee, a stroll around the block or even a handful of M&M’s. This drop in energy is not just in your head — it is a physiological response from your body. Your circadian rhythm, or your body’s natural clock, slows down in the afternoon, making you feel sleepy. And tiredness only intensifies if you didn’t sleep enough the night before, or had a lunch that was especially high in fat or calories. Fortunately, there are some things you can do to reduce the slump’s frequency and shorten its duration once it does start. Try these strategies: 1. Drink your water. Even if you are simply working behind a computer screen all day, your body still uses water. So don’t wait until you get that thirsty feeling in your mouth. By that point you are already dehydrated, which can impair your physical and mental functioning. If dehydration is one of the factors attributing to your afternoon slump, you now are experiencing both a brain slump and a body slump. To prevent this, keep a bottle or glass of water within arm’s reach so you can easily sip it all day. 2. Get caffeinated. Caffeine is an efficient (and safe) way to wake yourself up — if you don’t use it all the time. People who have several cups of coffee or sodas a day become immune to the stimulant, so you should limit your afternoon intake to a 125 mg serving (approximately one eight-ounce cup of coffee). Any more and you may have trouble falling asleep at night. 3. Eat lunch every day. Too many of us think we’re too occupied to stop for lunch and don’t recognize that the resultant midday slump will impact our productivity and attention span. You don’t need to have a heavy meat and potatoes meal at noon every day, but make sure you eat something. Avoid eating while you work at your desk; take a break for lunch even if it’s only 20 minutes. 4. Take a short break. Stand up and stretch. It doesn’t have to be big and showy, accompanied by a loud yawn. Just get up and turn around, shake your feet unobtrusively and flex your fingers. If you can’t leave the office, sit back and breathe deeply to relax yourself and increase your oxygen intake. Stretching will get the kinks out of your neck and shoulders and increase your blood circulation. 5. Get moving. If possible, go to the gym and exercise during your lunch break. Otherwise, go for a walk outside, take the stairs or hand-deliver a memo to another department. Get the blood flowing in your body; it will increase your metabolic rate and decrease your drowsiness. 6. Change tasks. Boredom can exacerbate any drowsiness that you’re already experiencing. If you can’t trade the project you’re working on for one that’s more engaging, take a 5-minute break, preferably away from your desk, so you can return to it feeling refreshed. 7. Interact with coworkers. Strike up a conversation at the photocopy machine, go to someone’s desk instead of sending an email or throw a stress ball to each other if your work area allows it. Interacting with people, within reason, can make the day go faster, and having a few laughs together can improve everyone’s mood. 8. Get some shut-eye. Siestas are popular around the world for a good reason: a short power nap is one of the best ways to fight fatigue. If you work from home, have an understanding employer, or are a stay-at-home parent who can arrange for someone to watch your children for a little while, aim to sleep (or even just to lie down) for 15-30 minutes. Don’t forget to set your alarm clock: doze any longer and you risk entering a phase of deep sleep that will cause you to feel drowsy when you wake. 9. Get more natural light. Optimize the amount of light you’re exposed to during the day. Walk around outside instead of using the elevator from the parking garage. Try to rearrange your work surface so you can see out a window. If possible, turn off the fluorescent light above you and use a desk lamp instead. 10. Have a snack. An apple or yogurt are good choices for a quick pick-me-up. Steer clear of chocolate bars or sugary donuts. Although they create a quick boost in energy, your blood sugar levels will drop even faster afterward, and you’ll feel more tired than ever. 11. Splash your face with cold water. Just like your morning shower wakes you up, washing your face will refresh you. Try splashing a little cold water on your face and you might banish your lethargy. Often, just washing your hands will make you feel less sleepy. 12. Turn down the heat. Working in a cooler environment keeps you alert. Warm surroundings evoke the physical sensations and mental images of sleep. However, if your colleagues start shivering, keep your hands off the thermostat and take a good look at your wardrobe choices. Remove your jacket after lunch and avoid wearing a sweater, turtleneck or heavy polo shirt. 13. Try meditation. Meditation is great for rejuvenating your body. By meditating for 20-30 minutes twice a day, you’re keeping your body continually energized. If you do run into the afternoon slump, meditating for a quick five minutes can immediately re-energize you. Physiologically, when you meditate, you go into a state that’s similar to deep sleep. Your heart and breath rates and vital signs are lower than the normal state of sleep, so in effect, you give your cells and your body a tremendous amount of rest in a very short period of time. You may even find that you require less sleep at night since you are giving your body a well-needed rest twice a day. 14. Listen to some music. Music can energize you, but choose what you listen to cautiously. Some music can actually weaken your system and fatigue you. Hard rock, for example, can make you feel jittery, but classical and light jazz played softly in the background can be soothing and stimulating. 15. Handle negativity. Negative people and images can have a draining effect on your energy. Conversely, if you spend the day surrounded by positive people and images, you can feel energized by them. Make a conscious effort to stay positive even when others are negative around you. 16. Focus on your plans after work. Write down your remaining tasks so that you can clearly see at what time you’ll be leaving. Take a moment to think of what you’ll be doing in the evening so you have something positive to think about. This could be picking up your spouse to go see a movie or simply getting together with buddies for a few beers. Whatever it is, it’ll help you get out of the rut. In return, knowing that you have to leave work at a certain time will likely help you be more productive. When you find your energy lagging after lunch, do something about it. Make some long-term health and lifestyle changes, as well as some quick changes in your workday habits, and you’ll overcome the midday slump. You’ll be happier, more productive and less tired! [...]
November 7, 2007
[...] 10 Benefits of Power Napping, and How to Do It science of sleep (tags: lifehacks productivity tips stress sleep) [...]
November 12, 2007
[...] 10. Napping During the Day I know it may sound contradictory as I already wrote about the benefits of napping, but practically speaking if you sleep too long during the day, then this will disrupt night time sleep, so it’s important to find the right balance. But if you can’t find that balance you better stop napping. [...]
November 25, 2007
[...] Napping can be a great way to catch up on sleep, increase productivity and become more creative. By obtaining merely 20 minutes of sleep in the afternoon your body and mind will recharge and provide the extra push required to have a successful, productive day. [...]
November 25, 2007
[...] Jadi apa itu Power-Napping/Power Nap? Kalau mengutip dari sini, sini, sini, sini, serta sini banyak dijelaskan apa itu Power Napping, dan secara penjelasan sederhana saya seperti ini Power-Napping Merupakan cara untuk menambah energi selama kegiatan Sehari, Tidur singkat 10-20 menit dapat menyegarkan Kita kembali dan memperpanjang kewaspadaan Kita sehingga Kita dapat tidur dua jam lebih larut daripada waktu biasanya. [...]
November 27, 2007
[...] Napping can be a great way to catch up on sleep, increase productivity and become more creative. By obtaining merely 20 minutes of sleep in the afternoon your body and mind will recharge and provide the extra push required to have a successful, productive day. [...]
December 17, 2007
[...] Take power naps. [...]
December 20, 2007
[...] read more | digg story [...]
December 26, 2007
[...] 10 Benefits of Power Napping, and How to Do It, Ririan Project [...]
December 31, 2007
[...] Oh yeah, exercise enhances that other bedtime activity, too: sex. (But that’s a whole other top 10.) 8. Eat to Enhance Sleep Some foods are more conducive to a better night’s sleep than others. You already knew about warm milk, chamomile tea and turkey, but Yahoo Food lists others, like bananas, potatoes, oatmeal and whole-wheat bread. You find yourself fighting off afternoon droopy eyelids at the office? Here are some pointers on eating a less nap-inducing lunch. 7. Master the Power Nap Slowly but surely, the benefits of the classic, 20-minute power nap are getting more recognition, with big companies installing sleep pods at the office and more software applications like Pzizz helping to set the right power nap aural scene. Here’s how to get the perfect nap from the author of Take a Nap! Change Your Life, and more on how and why power naps work. 6. Avoid the Soul-Shattering Alarm Buzzer No one likes starting the day by getting ripped out of bed by that evil BEEP BEEP BEEP of the alarm clock, but some sleepyheads ignore anything gentler. Lifehacker reader Jason beats the buzzer with a dual clock radio system: Put one alarm clock on your nightstand, the other across the room and make sure they’re in sync. Set the alarm clock on your nightstand to go off at, let’s say, 6:30 a.m., if that is when you need to get up. I set that one to use the radio, and make sure it is loud enough to wake me up, but not too loud (I don’t want to wake my wife on purpose). The second alarm clock on the dresser is set to go off exactly one minute later, but using that dreadful buzzer. So, when my alarm goes off in the morning, it doesn’t startle me like the buzzer. Then, I know I have about 60 seconds to get up and turn the other one off before I hear a buzzing sound. At that point, I am out of bed, and no buzzer. [...]
December 31, 2007
[...] Slowly but surely, the benefits of the classic, 20-minute power nap are getting more recognition, with big companies installing sleep pods at the office and more software applications like Pzizz helping to set the right power nap aural scene. Here’s how to get the perfect nap from the author of Take a Nap! Change Your Life, and more on how and why power naps work. [...]
December 31, 2007
[...] Power naps Starting around the second half of junior year, I started coming home exhausted almost every day. I’ve found the trick is not to force myself to stay up so I don’t waste time, but to go ahead and take a nap. Chances are you probably won’t get much done half asleep anyways, so it’s better just to catch a few Z’s. However, in the interest of saving time, because there simply aren’t enough hours in the day, power naps are the way to go. The idea of a power nap is quality over quantity. Short twenty minute power naps can rejuvenate you and in the end, increase your productivity. [...]
January 17, 2008
Thanks for your tips,
Its great to know that,
Good Day,
Tracy Ho
wisdomgettingloaded
January 18, 2008
[...] So, it stands to reason that, if you are chronically sleep-deprived, you end up less-restored, less-replenished and less energized. This is a massively oversimplified description of the physiological processes, but the reality is, we need only to look to or own experience to know the impact of a killer 20-minute power-nap on your energy. Or, if you’ve got the time, kick it up to complete a full sleep cycle (about 90-minutes). [...]
January 20, 2008
[...] Improve your sleep. This one is pretty intuitive. Much of the restorative work in your body happens when you sleep. This includes repairing damaged tissue and replenishing energy stores.So, it stands to reason that, if you are chronically sleep-deprived, you end up less-restored, less-replenished and less energized. This is a massively oversimplified description of the physiological processes, but the reality is, we need only to look to or own experience to know the impact of a killer 20-minute power-nap on your energy. Or, if you’ve got the time, kick it up to complete a full sleep cycle (about 90-minutes). [...]
January 25, 2008
[...] http://ririanproject.com/2007/09/05/10-benefits-of-power-napping-and-how-to-do-it/ [...]
February 5, 2008
[...] Try a power nap. [...]
February 8, 2008
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February 13, 2008
[...] Another Article at the Ririan Project, 10 Benefits of Power Napping, and How to Do It explains how napping can reduce your daily stress. I’m not much of a napper myself, but if I had a flexible schedule I would implement a regular napping routine to my day. [...]
February 20, 2008
[...] I knew it all along! [...]
February 22, 2008
[...] 7. Master the Power Nap Slowly but surely, the benefits of the classic, 20-minute power nap are getting more recognition, with big companies installing sleep pods at the office and more software applications like Pzizz helping to set the right power nap aural scene. Here’s how to get the perfect nap from the author of Take a Nap! Change Your Life, and more on how and why power naps work. [...]
March 2, 2008
[...] Napping can be a great way to catch up on sleep, increase productivity and become more creative. By obtaining merely 20 minutes of sleep in the afternoon your body and mind will recharge and provide the extra push required to have a successful, productive day. [...]
March 12, 2008
[...] 10 benefits of power naps and how to do it [...]
March 18, 2008
[...] 9. Take a nap: Take a five or ten minute nap to refresh yourself. If you are used to the concept of power naps, take a power nap. If you need a longer nap, take a nap over lunch, or part of it. Often, while you nap, your brain works through your anger and stress. If you are not familiar with a power nap, or have never tried and would like to, I recommend: 10 Benefits of Power Napping at The Ririan Project. [...]
March 27, 2008
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April 28, 2008
[...] more | digg story No Comments so far Leave a comment RSS feed for comments on this post. TrackBack URI Leave a comment Line and paragraph breaks automatic, e-mail address never displayed, HTMLallowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong> [...]
May 28, 2008
Superb article…excellent read, well done. I’m a big fan of the power nap but sadly do not get the chance to do it till I’m off work. So I do it at night from 9 to 920-30ish which keep me fresh and energetic to complete my work till bed time.
June 2, 2008
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August 15, 2008
You make some good points about power napping. I advocate midday power naps for anyone. They can make a huge difference in the quality of each day.
Several years ago I was searching for direction in my life and decided to invest in a personal coach. I discussed my job dissatisfaction with her and she gave me a tip that had an immediate effect on my life.
She asked if I took advantage of the 15 minute breaks offered by my company. I didn’t so she suggested that I sit in my car during that break and shut my eyes. I wondered how much of a difference 15 minutes could make and if I could truly relax enough to even fall asleep in that amount of time. But, I was willing to give it a try. Sure enough, the coach was right. This 15 minutes makes a huge difference in my energy level and attitude. I come back into the building feeling refreshed and ready to tackle the next few hours.
Check out my blog at http://buzz.prevention.com/community/category/kmwaters for tips on how to incorporate napping into your day. Everyone can do it!
August 22, 2008
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December 3, 2008
[...] more about taking naps here, then convince your boss to buy you one of [...]
December 4, 2008
[...] HOW TO POWER NAP [...]
December 16, 2008
hey hey… i was surprised to hv come across this article.. its indeed true.. i was doing it for the past few days even without knowing it was called power nap… hmm amazing.. great article.. thanks for sharing
December 16, 2008
[...] As sestas têm sido objecto do estudo científico há décadas, e, apesar de um ou outro ponto ser mais controverso, já existem provas sólidas dos seguintes benefícios: [...]
December 17, 2008
I work nights, 12 hour shifts. . Sometimes I need to take a nap during the day (like if I was off the night befope and don’t want to stay up for 30 hours. The problem is that I’m not tired. I don’t want to take anything that will make me sleep for 5 or 6 hours; I just want to sleep for an hour or two. Any ideas?
February 6, 2009
Excellent information on this site, I highly recommend it to anyone who wants to learn.
February 11, 2009
very useful information here! thank you!
I referenced and linked back to your site for my post:
http://simplyhappyme.blogspot.com/2009/02/power-naps.html
March 16, 2009
[...] activities shouldn’t be limited to our four-legged friends. Humans benefit from naps and quality silly time with friends. I am not a fabulous barker (my dogs give me little opportunity [...]
June 21, 2009
[...] And if you’re hoping to convince your boss that sleeping on the job is the key to productivity, here are 10 Benefits Of Power Napping, And How To Do It. [...]
July 2, 2009
The blog is really informative Keep up the hard work.