9 Benefits of a Daily Nap

Napping gets a bad rap. Many people think that napping is for lazy, old, or mentally weak individuals. However, napping is common among mammals. Look at how much time your dog or cat spend napping. It’s impressive. It only makes sense that we could all benefit from a regular nap.

Why aren’t you taking advantage of naps? You might be making a big mistake.

See how napping can bring you many physical and psychological benefits:

1. Less fatigue.

Studies have shown that napping is a poor substitute for a good night of sleep when it comes to physical restoration.

For example, you won’t recover better from an intense workout by taking naps. However, you will feel less tired and refreshed if you take a nap.

2. Greater alertness.

Alertness is significantly improved with naps. You know that dreaded feeling of physical and mental fatigue that hit you in the afternoon?

A nap is perfect for overcoming that. You’ll feel like a new person.

3. Greater focus.

With alertness comes greater focus. You’ll daydream less and find it easier to control your attention.

If you’re struggling later in the day to keep your mind on task, a nap might be the answer.

4. Enhanced mood.

Naps have been shown to increase contentedness. Who doesn’t feel a little better after a good nap?

5. Greater performance.

If you’re less tired, more alert, more focused, and are in a better mood, you’re going to perform at a higher level. Naps are magical.

6. Enhanced learning and memory.

Certain types of learning and memory are greatly enhanced by napping. If you’re taking a night class, a nap beforehand is a good idea.

College students should consider napping during the day, too. If your memory is less than ideal, try a nap and see if it helps.

7. More productive hours.

A nap seems to reset your brain. It’s like you have a whole new day ahead of you. An afternoon nap can give you several more hours of productivity.

Consider how little you probably get done later in the day now. That time might best be used for napping.

8. Boost immune system.

Countless studies have shown a positive effect of naps on immune function. Naps can help to keep you healthy.

Naps are especially helpful during flu season. A nap a day might keep the doctor away better than an apple a day.

9. Improved physical stamina.

Physical stamina is strengthened with naps. This has been demonstrated in athletes, soldiers, and regular people. Do you feel weak and ineffectual? A nap might be in order.

A few final tips to keep in mind:

• Determine the proper amount of time to nap. This varies with the person. Naps from 30-60 minutes work best for most people, but each person is a little different. Experiment and see what works best for you.

• Use an alarm. If you’re worried about oversleeping, you’ll be less likely to fall asleep and sleep soundly.

• Be consistent. You might feel a little groggy the first few times you try napping. Stick with it. Try to be consistent with your napping schedule, and your body will adapt.

Napping costs nothing, feels good, and benefits your mind and body in so many ways. You’ll accomplish more and smile more while doing it.

Avoid believing the naysayers and test it out for yourself. Napping is a great tool for increasing productivity and performance.

A 5-Minute Guide to Sleep Restriction Therapy

If you’re tossing and turning throughout the night, sleep restriction therapy may sound like the last thing you’d want to try. However, it’s a method that’s been successful for many patients.

The concept started with Arthur Spielman, a neurologist who specialized in sleep disorders.

It’s mostly used with patients who remain awake for much of the night. Reducing the time that they spend in bed can help to increase their sleep efficiency.

In many cases, positive results can be achieved within a few weeks, and may last for years.

That probably sounds intriguing if you’re struggling with insomnia or trying to get back on track because the pandemic has affected your slumbers.

Learn more with this quick guide to sleep restriction therapy.

How to Use Sleep Restriction Therapy

Cognitive behavioral therapists often use sleep restriction therapy to treat insomnia. You may also be able to adapt some of the techniques to develop your own home remedy.

Try these techniques:

1. Calculate your starting point.

Figure out the average number of hours you sleep each night. That will be how much time you’re going to spend in bed initially.

However, make 5 and a half hours your minimum even if you’ve been sleeping less than that.

2. Keep a diary.

A sleep journal is an effective way to keep track of your sleep. Update it daily to track how much sleep you get and how you feel.

3. Make gradual adjustments.

Once you’re able to stay asleep longer, you can start going to bed about 15 minutes earlier each week.

The goal is to find your ideal bedtime that enables you to sleep through the night and wake up feeling refreshed.

4. Avoid naps.

You’ll probably be tempted to lie down during the day. However, resisting the urge to nap will help you to get results faster.

5. Stay safe.

Sleep restriction is inadvisable for some patients. For example, you’d want to avoid disrupting your sleep if you have bipolar disorder or you drive a bus.

6. Talk with your doctor.

Your physician can help you find an individual treatment plan for your sleep issues.

Even if sleep restriction therapy is not an option, you might try alternative methods like compression that reduces sleep time more gradually.

How to Deal with Daytime Drowsiness

As you might expect, feeling tired during the day can make sleep restriction therapy uncomfortable at first.

Try these tips for staying safe and productive while you’re getting used to your new schedule:

1. Limit caffeine.

A couple of cups of coffee are safe for most adults. More than that will probably make you jittery rather than more alert.

That caffeine also stays in your system for hours, so avoid caffeine later in the day.

2. Drink water.

Staying hydrated will increase your energy levels. Carry a water bottle around with you.

3. Eat healthy.

A nutritious diet will also provide the fuel you need. Focus on whole foods and try eating more frequent meals and snacks.

4. Turn up the lights.

Exposure to light helps your brain to regulate your sleep cycles. Use the morning sun to wake you up.

Keep your bedroom dark at night and turn off electronic devices with bright screens.

5. Move around.

Physical activity perks you up. Engage in moderate and vigorous cardio workouts, as well as strength training.

Take stretching breaks when you’re sitting for long periods of time.

6. Relax.

Do distressing thoughts keep you up at night? Relaxation practices may help you clear your mind and stay alert during the day.

Sleep restriction therapy can be challenging during your first weeks, but the long-term benefits are often worth the temporary fatigue.

Talk with your doctor to see if it’s an appropriate option for you.

Learn more about your health online when you read the rest of our information here about: Sleep Disorders guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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