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Take a Nap! Change Your Life.

by Sara C. Mednick

|workman publishing©2006·141 pages

Want to change your life? Take a nap. Seriously. Nearly all of us are sleep deprived and naps are a scientifically proven way to boost everything you want to boost. Leading scientist Sara Mednicks walks us thru the evolutionary functionality of naps and teaches us how to get our nap on and why we should. In the Note, we'll cover the basics and get you rockin' it like a nap ninja in no time.


Big Ideas

“The ‘big picture’ message is that napping is a necessary and effective tool that can be used by anyone in pursuit of optimum health, happiness and productivity. I want to tell you why that is so, and how to make that knowledge work for you, your family, your company and your community. I want to make you a napper.”

~ Sara Mednick, Ph.D. from Take a Nap! Change Your Life.

Napping.

I’ve fallen in love with it over the last several years and now I have scientific proof on how awesome it is!

YES!! :)

Seriously.

Naps are incredible.

And, thanks to Sara Mednick and her colleagues, we now know that naps are not only enjoyable but they’re scientifically proven to boost our performance and increase our overall health and happiness.

In her great book, Take a Nap! Change Your Life., Sara provides a super fun, quick-reading exploration on the whys and hows of napping.

I loved it and I think you will, too.

(Get the book on Amazon here and check out Sara’s site at saramednick.com for more goodness!)

For now, let’s have some fun checking out some of my favorite Big Ideas!

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Then one afternoon in my lab... I had my hellooo moment: Learning after a nap is equal to learning after a full night of sleep! Test scores of non-nappers deteriorated across the day! That’s what my research proved.
Sara C. Mednick
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Napping: It’s Written in our DNA

“Let’s look at the rest of the animal kingdom. Do any other species try to get all their sleep in one long stretch? No. They’re all multiphasic, meaning that they have many phases of sleep. Homo sapiens (our modern industrialized variety, anyway) stand alone in attempting to satisfy the need for sleep in one phase. And even that distinction is a relatively recent development. For most of our history, a rest during the day was considered as necessary a component of human existence as sleeping at night. As A. Roger Ekirch, one of the few historians to study sleep, put it, ‘Napping is a tool as old as time itself.’”

Well, there ya go.

We’re the ONLY animal (note emphasis on *only*) that tries to get by with one long stretch of sleep. And, even that less than optimal practice is a relatively recent development (thanks, Industrial Revolution!).

It’s really quite simple: Despite what our culture considers normal these days, it makes *no* sense to think we should be able to function optimally with one session of snoozing.

And, get this: “By the first century B.C., the Romans had divided their day into periods designated for specific activities, such as prayer, meals and rest. Midday became known as sexta, as in the sixth hour (noon by their way of counting), a time when everyone would go to bed. The word has survived in the familiar term siesta.” How cool is that?

I never knew that the word siesta can be traced back to the “sixth hour” of the old-school Roman day reserved for midday rest! (Did you?)

Me likes.

Mednick teells us that, although midday naps were common throughout Europe before the industrial revolution, they slowly started disappearing as the well-engineered clock allowed for more precise scheduling and we all started living our lives according to its pace rather than our own natural rhythms.

I say it’s time to bring back some of our natural rhythms!

Why? Let’s explore some more reasons:

Our results back up what historians, anthropologists, artists and numerous brilliant leaders and thinkers have been telling their contemporaries throughout the ages. In a perfect world, all humans, including you, would nap.
Sara C. Mednick

Fatigue: The Quiet Little demon

“Before Thomas Edison’s lightbulb, our great-grandparents would get as much as 10 hours’ rest during an average weeknight. Today, we’re lucky to get eight hours on the weekend. The amount of actual weeknight slumber has shrunk, on average, to an alarming 6.7 hours. We are a nation of the walking tired, so much so that 51 percent of the workforce reports that sleepiness on the job interferes with the volume of work they can do. One in five adults is so sleepy that it interferes with his or her daily activities a few days a week, while an additional 20 percent report impairment a few days a month.

Once the nation with the most productive workforce in the world, the United States, by a number of measures, has fallen behind countries such as France and Germany. Our standard of living is slipping. Our students are underperforming. Our collective health is deteriorating. In areas such as science and technology, we no longer dominate. Politicians, pundits and experts from all fields have made an industry out of explaining what’s going wrong. But continually overlooked is the role of that quiet little demon: fatigue.”

That’s amazing.

To re-cap: Before Edison’s lightbulb illuminated the night, our great-grandparents slept as much as 10 (!!) hours EVERY night. Wah wah? 10 hours.

Now, you come across as a bit of a lazy, eclectic weirdo if you tell people you try to make sure you get at least 8 hours of sleep. (At least I feel that way on occasion when I tell that to people who pride themselves on getting less than 6 or 7 hours of sleep! :)

The scientific reality is simple: If you need caffeine to get through your day, you’re sleep deprived.

The solution is equally simple. Sleep more.

The mental health picture is equally depressing. Studies have conclusively linked sleeplessness to irritability, anger, depression and mental exhaustion.
Sara C. Mednick

Warning: Losing Sleep is Hazardous to your Health

“After air, food and water, sleep is the most critical necessity for maintaining the body’s vital organs and systems…

Study after study has found that decreased levels of nocturnal sleep are associated with increased risk of breast cancer and colon cancer, as well as disregulation of hormones that control appetite. It’s about time for our surgeon generals, who rightly warn us about the evils of cigarette smoking, to put a little effort into raising consciousness about the dangers of sleep loss.”

Wow.

Well, that puts it in perspective.

Not only do we feel groggy and are measurably less productive at everything we do, when we deprive ourselves of the sleep we need we’re increasing our risk of getting cancer.

WARNING: Inadequate sleep is (very) dangerous.

Alright, losing sleep is hazardous to our health.

Got it.

What are the benefits of getting adequate sleep and rockin’ daily naps. Glad you asked!

Scientists no longer argue about whether napping is natural or unnatural, helpful or unhelpful. These are givens.
Sara C. Mednick

20 good reasons to nap!

“It’s free, nontoxic and it has no dangerous side effects. Hard to believe, with these powerful selling points, that people have to be convinced to nap. But alas, for way too long, napping has been given a bad rap… But as the facts pile up, the case for napping becomes too compelling to dismiss.

If you’re a closet napper, come out and show some pride . . . help your fellow employees, family members and friends to see the light. And for those of you who still insist on saying, ‘Give me one good reason why I should nap,’ science can do better than that. It can give you 20 reasons. Napping will allow you to:

1. Increase your alertness.

2. Speed up your motor performance.

3. Improve your accuracy.

4. Make better decisions.

5. Improve your perception.

6. Fatten your bottom line.

7. Preserve your youthful looks.

8. Improve your sex life.

9. Lose weight.

10. Reduce your risk of heart attack and stroke.

11. Reduce your risk of diabetes.

12. Improve your stamina.

13. Elevate your mood.

14. Boost your creativity.

15. Reduce stress.

16. Help your memory.

17. Reduce dependence on drugs/alcohol.

18. Alleviate migraines, ulcers and other problems with psychological components.

19. Improve the ease and quality of your nocturnal sleep.

20. It feels good.”

20 good reasons to nap.

From a scientist.

You now officially have permission to nap guilt-free! :)

Recent breakthroughs in sleep research show that the simplest solution lies in restoring the nap, a resource as old as history itself.
Sara C. Mednick
The amount of nocturnal sleep you get is the most fundamental element in any sleep profile, since it has the greatest impact on all of your wellness indicators.
Sara C. Mednick

Napping vs. Nighttime Sleep

“I’m often asked if a nap during the day will interfere with nocturnal sleep. The answer is a definite no. Unfortunately, many information sources on sleep hygiene encourage people to avoid napping if they’re having trouble sleeping at night. Not only is there not a shred of evidence to support this advice, but much of the data coming out of sleep research demonstrates quite the opposite. In studies across all age ranges, nocturnal sleep duration has been proven to be unaffected by midday napping. As a matter of fact, studies indicate that in a number of cases napping actually improves the ability to sleep at night.”

There’s another important point.

Although a *lot* of so-called experts tell us not to nap if we’re having trouble sleeping at night, there is NO research to support that position.

In fact, as Mednick tells us, the opposite is true: Napping during the day can actually improve our ability to get a great night of sleep.

(One caveat: Make sure your nap is > 3 hours before bed time!)

Napping + Exercise

“Everyone knows that exercising at least 20 minutes (ideally more) several days a week improves cardiovascular fitness. But regular exercise is also recommended to help you sleep well. The timing of the workout, however, is important. Low body temperature is good for nocturnal sleep, so if you exercise late in the day and have trouble falling asleep, try moving your regimen earlier than four hours before bedtime to give your body a chance to cool down. For napping, on the other hand, high body temperature is optimal, so a post-workout nap can be just what the doctor ordered and an easy solution for nappers in training.”

Exercise.

It boosts cardiovascular fitness, emotional well-being AND it helps you sleep better. Sweet.

Now the question is: When’s best?

As Mednick advises, if you’re having trouble falling asleep, try moving your workout to at least four hours before your anticipated bed time!!

You will likely notice that your moods are closely correlated with the amount of sleep you get. No amount of artificial stimulants will erase this effect. You’ll find that they only make things worse.
Sara C. Mednick

Who has Time to Nap?

“‘Who’s got time to nap?’ is a common complaint among non-nappers. The short answer is: just about everyone. If you spend 20 minutes or more at Starbucks getting an afternoon mocha latte, couldn’t you just stay where you are and take a nap instead? So, before you conclude that napping doesn’t fit into your busy life, take out your day planner and examine your schedule. By carefully reviewing the activities of your day and the time it takes to do them, you can assess which time expenditures are unnecessary and where a nap can be substituted. How long is your lunch? A paralegal with an hour lunch break reports that she can eat in half an hour and keep the second half for her nap. Or do what I do and pencil in 20 to 40 minutes as soon as you get home for a transition nap between work and leisure.

Once you’ve carved out those precious minutes, you need to make this nap time a regular feature of your day. Just as we’ve developed a detailed trail of cues for our minds and bodies to recognize that it’s time for nighttime sleep, we need to fashion a similar set of cues that will indicate that it’s nap time. Consistent scheduling allows the body to associate that hour with the nap and all other concerns to more easily fade away.”

This is another huge idea.

Convinced you don’t have time to nap?

Step back and see if you can find 20 minutes in your day to get your nap on!

It’s not *that* hard to do once you’ve convinced yourself it’s important!

Napping during the day will elevate your mood and give you a lot more energy that you can share with your loved ones. You might even discover that napping with your partner can improve the relationship!
Sara C. Mednick

Free your mind and Your nap will follow

“Even with a diet free of stimulants and an environment where conditions are optimal, some people still might find that they’re unable to nap—largely because of the noise in their own heads. If you have internalized negative beliefs or attitudes, it doesn’t matter how careful and meticulous your nap preparations have been—you might as well be trying to nap in the middle of a busy intersection. It’s time to confront this beast head on by identifying the most common varieties of a syndrome we call cognitive nap aversion or CNA. This syndrome refers to the thoughts that prevent your body from following the normal pathway to sleep. The solution is a three pronged attack: Identify, Address, Replace.

1. Identify. Before you can make any headway as a napper, it’s important to recognize any negative attitudes or beliefs that stand in the way of your nap and how you came to have them.

2. Address. Once a particular mindset is exposed, you can ‘treat’ it with clinical and research-based information. Only then will you be able to understand that your misperceptions are neither factual nor helpful.

3. Replace. Having cast off your misperceptions, don’t just leave your mind in ‘neutral.’ Fill that old mental space with a more positive associative set.”

Alright.

So, you’re all ready to nap. No more caffeine. Quiet environment. All set!

Except…

Your mind is busy telling you all the reasons napping isn’t a wise idea!

Enter: Cognitive Napping Aversion. :)

It’s time to identify, address and replace those disempowering thoughts.

Here are some great suggestions from Mednick:

“If I nap, I’m being lazy.”Replace with: “Napping makes me more productive.”“I’m too busy to nap.”Replace with: “I’m so busy, I need to nap.”“I can’t get anything out of a 20-minute nap, so why bother.”Replace with: “In less than 20 minutes, I will restore my alertness for the rest of the day.”

There’s no such thing as a bad nap. Any time you spend in midday sleep will reduce the effects of fatigue and bestow benefits.
Sara C. Mednick

It only gets better over time

“Again, don’t expect miracles. The most profound and durable changes in life take place slowly. Be patient with yourself. And stick with it…

From your first nap to your 10th nap to your 110th nap, this little resource will never stop delivering better health, a cheerier mood, more brain power and extra stamina. Instead of constantly needing more to get the same level of benefit, as people tend to do with chemical helpers, you will actually start spending less time napping because you’ve learned how to fall asleep at will and your nap has become more efficient. As any veteran napper can attest, it only gets better over time.”

First, I just love this: “The most profound and durable changes in life take place slowly. Be patient with yourself.” Although napping is awesome, it’s (obviously) not a magic bullet. And, as with everything worth doing, it will take practice to get good at it.

The good news is that the benefits will *grow* and you’ll actually be able to get a higher return with less time invested—which is a LOT better than the diminishing returns from caffeine and other stimulants!

P.S. It’s 3:25 pm for me as I wrap this Note up and it’s time for me to put this wisdom in practice. Nap time! :)

Don’t expect miracles. The most profound and durable changes in life take place slowly. Be patient with yourself. And stick with it.
Sara C. Mednick

About the author

Sara C. Mednick
Author

Sara C. Mednick

Researches the science of napping.