“More than 85 percent of mammalian species are polyphasic sleepers, meaning that they need more than one or two periods of sleep in a 24 hour period.” – National Sleep Foundation
Every normal human being has two parts to their days- sleep time and awake time. The amount of time we spend sleeping really matters. According to studies the more we sleep right and take naps the healthier and happier we will be. we will perform better at work home and play. Everything that we do will be done in a more timely and efficient manner if we sleep and nap as recommended.
Naps can be categorized in three different ways:
- Planned napping (also called preparatory napping) involves taking a nap before you actually get sleepy. You may use this technique when you know that you will be up later than your normal bedtime or as a mechanism to ward off getting tired earlier.
- Emergency napping transpires when you are abruptly very tired and cannot continue with the activity you were formerly engaged in. This type of nap can be used to combat drowsy driving or fatigue while using heavy and dangerous machinery.
- Habitual napping is practiced when a person takes a nap at the same time each day. Young children may fall asleep at about the same time each afternoon or an adult might take a short nap after lunch each day.
The National Sleep Foundation (NSF) recommends taking 20-30 minute naps for a boost in performance and alertness. Any period of sleep between 30- 60 minutes will cause sleep inertia or “groggy feeling” post wakeup.
The Benefits Of Napping
Happier From Within
Happiness is connected with the state that the brain is in and the hormones that are produced in relation. Cortisol (the stress hormone) is released when the body is deprived of sleep, hence when we practice to get proper rest and take naps our cortisol levels will decrease and we will feel much happier from within.
You make fewer mistakes
Napping improves your level of alertness, work performance, your level of concentration, decrease mistakes and avoids accidents.
In a study conducted by NASA, the pilots and astronauts who took 40 minutes of nap experienced a big improvement in their performance by 34% and alertness levels went up to 100%.
Researchers at Saarland University in Germany found that taking 45-60 minutes of nap improved their memory up to 500 percent. This is very interesting and will be very helpful if most students learn this awesome hack.
A research study done by the Harvard School of Public Health and the University of Athens Medical School (Greece) Shows that people who nap for at least 30 minutes have a 37% lower risk of heart disease.
Assist with weight loss
According to a study by UC Berkeley, a lack of sleep impairs the brain’s prefrontal cortex, or PFC, which is responsible for decision making and withstanding impulse. Whenever we have the impulsive feeling of just wanting some of that succulent junk food, we can withstand the impulse much easier just by resting well.
Good sleep causes our body to produces less of the hunger hormone called ghrelin. Studies have shown a connection between poor sleep patterns, excess levels of ghrelin which result in higher rates of obesity. Fitness experts suggest resting regularly to keep healthy and eliminate obesity.
Grow a thicker skin
Research has shown that people who have poor sleeping habits tend to be more sensitive and always on edge, in fact, they tend to argue more compared to those that are getting their full amount of nighttime sleep and day naps. So the more sleep you get the smarter you will behave.
Decreased Injury to self and others
According to studies done by the Centers for Disease Control and Prevention (CDC) and the National Highway Traffic Safety Administration (NHTSA), people who happened to suffer from a driving accident such as motorcycle and car crashes or other medical incident were sleep deprived.
According to a psychologist from the Cornell University psychologist who created the term – “power nap” which stated that it is a practice that is related to business productiveness. Why? Because the results have shown that naps result in enhanced productivity and performance.
Prevent Brain burnout
The practice to keep going and going like an energizer bunny is not to be attempted any individual for any reason at all. No matter how important a job or business. It is of utmost importance to get regular rest. It is one of the main cause of brain burnout. According to psychologicalscience.org ”
One of the greatest threats to workplace safety may be from an unexpected source: stress. Just a few years after launching the Huffington Post media empire, company president and editor-in-chief Arianna Huffington was so exhausted from running her new business that she collapsed.
“I hit my head on my desk, broke my cheekbone, got four stitches on my right eye,” Huffington disclosed during an interview with Oprah Winfrey. “I was very lucky I didn’t lose my eye.” This lesson is easy to learn from.
Working long hours can give you an edge over other employees in your workplace, however, if you take the initiative of including an hour nap in your daily to-do list, you may find yourself out-doing all those around you and not even notice how you are performing at such optimum speed and efficiency. Your employer will have no choice but to take very keen note of your outstanding performance and reward you either by pay raise of promotion. The truth is that when you take a keen interest in resting, your cognitive skills will continue to improve and your ability to make good decisions will cause you to outshine even the person who is more talented than you are. Research has shown that some major companies even rewarded employees just for including mid-day nap on their daily to-do lists. When questioned, the companies explained that the individual who finds it necessary to include rest in their schedule has a basic understanding of being organized and performing at optimum on a personal level so they will better affect the organization.
Better judgment and decision making
Improve Sexual Performance
All of the body is connected and the more overall boost the body gets, the better the overall performance in all areas of the body. Whenever the body gets proper rest the energy levels are boosted, the organs are at their optimum strength and blood flows more rapidly to allow for better sexual performance.
This may not be new to most people, as the term beauty sleep is commonly used in referring to having enough to having enough sleep so someone can look their best. Whatever is happening with our organs on the inside of our bodies tends to show up in our eyes and on our skins. When someone is tired they tend to have swollen or dark eyelids, reddish eyes, involuntarily altered facial expressions and so forth. So if we take a nap, it could do so much to improve our beauty.