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Jean-Paul Guzman

10 Benefits of Power Napping, and How to Do It | Ririan Project - 0 views

ririanproject.com/...power-napping-and-how-to-do-it

sleep productivity stress psychology creativity

shared by Jean-Paul Guzman on 11 Feb 12 - Cached
  • 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.
  • 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.
  • 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.
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  • 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.
  • 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.
  • 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.
  • Try to darken your nap zone, or wear an eyeshade. Darkness stimulates melatonin, the sleep- inducing hormone.
  • 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).
  • 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!
  • “No day is so bad it can’t be fixed with a nap.” - Carrie P. Snow
  • Jean-Paul Guzman on 11 Feb 12
     
    Great information on the benefits of power napping! Please read!
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