Shake That Weight ™ • 2nd August 2015 • 8 years ago
10 Facts about Naps!
As children we are encouraged to nap, it could be considered cruel to not let a child siesta, and the same could be said for the older generation. If napping is so important to people of age and children alike, why don’t the rest of us give a bit more respect to the faithful nap?
In people aged 18 to 30, sleep deprivation impairs performance more significantly than in other age bracket. A nap, for you, might not take priority over something productive, but a short break may overwhelmingly increase your productivity. For those times when you can’t decide whether to take that nap, think back on some of these facts, and we’re confident you’ll know what to do.
1. It makes you smarter
According to studies done at 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.
2. Abandon all-nighters
Foregoing sleep by working all night reduces your ability to retain information by up to 40%. If you can, mix in a nap somewhere to refresh your hippocampus.
If 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.
3. Hour naps are great
A 60-minute nap can improve alertness for up to 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.
4. But short naps are best
For 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 grogginess.
5. The Caffeine Trick
The 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.
6. Can’t sleep? Don’t stress
If you can’t fall asleep for a nap, then try just to lie down and rest. Studies have found resting results in lowered blood pressure, which even some young people have to worry about if they are genetically predisposed to high blood pressure, or are overweight.
7. Yet More Benefits
Not only will napping improve your alertness, it will also help your decision-making, creativity, and sensory perception.
8. And More
Studies 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 14%.
9. Sleep More, Lose Weight
Research 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.
10. Sugar is not a good substitute for a nap
When 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.