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When All Else Fails, Take a Nap



When my body is saying it's time for a nap,
My poor aching muscles are starting to frown,
Least they would, if they could 'cause they're making it clear-
They are screaming 'Hey buddy, it's time to lie down'.    - Neil Dunn

As we progress technologically and scientifically, we are also becoming increasingly sleep deprived. Our busy days creep into our nights, stealing our sleep time, and when sleep tries to encroach upon our wake cycle to reassert its glorious realm, we shake it off to again, fall prey to gadgets and our busy professional lives.
Most people presume that getting 8 hrs of sleep at night is enough and taking a nap in this busy life is a luxury they can't afford. So, whenever they feel groggy, they try to shake it off by a cup of coffee or go for a brisk walk, as napping is seen as an activity of a sloth or a lazy person. But, the Spanish consider siesta (sixth hour from the dawn) a very essential part of their daily routine, and so do the Romans, Serbians, and Slovenians. Afternoon sleep called Wujiao is quite common in China and Taiwan, especially in schools where children have to sleep after lunch.

Some companies like Google, Nike, and Apple allow employees to take naps on the job, as power naps of 10 -15 minutes improve mental efficiency and productivity.
(Image courtesy: Consumer Health Digest)

A recent study in the research journal Sleep examined the benefits of naps of various lengths and no naps. The results showed that a 10-minute nap produced the most benefit in terms of reduced sleepiness and improved cognitive performance.  

The desire to nap is simply an expression of the natural rhythms of our bodies, regardless of whether we get enough sleep at night. It's part of our circadian rhythm and short nap of 20-30 minutes can help to improve mood, alertness and performance.
So what time is right for you to take a nap? 

Napping time differs from person to person and depends upon your wake up time. For example, if you woke up at 5 a.m., nap at 1 p.m.; for 6 a.m., nap at 1:30 p.m.; for 7 a.m., try 2 p.m.; for 8 a.m., try 2:30 p.m. Therefore, for most people, the best time to nap is between 1 p.m. and 3 p.m.

But, make sure to set an alarm to wake you up after 30 minutes, because, a nap lasting more than 30 minutes is more likely to be accompanied by sleep inertia, which is the period of grogginess that sometimes follows sleep.

(Image courtesy: YLM Sports Science)
The real test of power nap was exhibited when pilot Andre Borschberg flew solo for 4 Days 21 Hours 52 Minutes from Nagoya in Japan to Hawaii in the world’s first solar-powered plane, and only slept for twenty minutes at a time.

During childhood and late adulthood, short unplanned naps are quite common whereas, in early adulthood nap has to be planned and initiated to replenish energy. For some people, napping is tough, as they feel that the whole nap time goes into initiating sleep. Instrumental music can come to their rescue. There are many audio music pieces available these days which help in inducing sleep and bringing tranquility to the listener. Especially sleep inducing ragas are very effective for the purpose.

Caffeine takes 20-30 minutes to kick off into our system, so consuming coffee just before you start your nap will ensure that you wake up fresh after 30 minutes nap.

Milk and bananas are good for relaxation and sleep. In the words of Barbara Jordon, "Think what a better world it would be if we all, the whole world, had cookies and milk about three o'clock every afternoon, and then lay down on our blankets for a nap."

So, if you are thinking of taking a nap, it's better to plan it in such a way that it's beneficial and you have a more productive post-nap period.


Think what a better world it would be if we all, the whole world, had cookies and milk about three o'clock every afternoon and then lay down on our blankets for a nap. Barbara Jordan
Read more at: https://www.brainyquote.com/quotes/barbara_jordan_107872?src=t_nap
Think what a better world it would be if we all, the whole world, had cookies and milk about three o'clock every afternoon and then lay down on our blankets for a nap. Barbara Jordan
Read more at: https://www.brainyquote.com/quotes/barbara_jordan_107872?src=t_nap
Think what a better world it would be if we all, the whole world, had cookies and milk about three o'clock every afternoon and then lay down on our blankets for a nap. Barbara Jordan
Read more at: https://www.brainyquote.com/quotes/barbara_jordan_107872?src=t_nap
Think what a better world it would be if we all, the whole world, had cookies and milk about three o'clock every afternoon and then lay down on our blankets for a nap. Barbara Jordan
Read more at: https://www.brainyquote.com/quotes/barbara_jordan_107872?src=t_n
Sleep deprivation is not the key to success. Stop bragging about how you don’t sleep and go take a damn nap, give your brain a break  - Anonymous

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