Are Naps a Magic Bullet or a Waste of Time?

Are you a napper? It seems like one group of people believe naps are a gift from the heavens. Others believe that naps are a waste of time and only lead to feeling worse than you did before lying down for a quick snooze.

Are naps a good idea? Fortunately, science has a lot to say on the subject. Napping can be a great addition to your life if you have the time.

See how napping can be a useful daily habit:

1. Napping is good for your memory.

Numerous studies have shown that napping can boost your memory. Naps can be a great way for students to increase their recall.

2. A nap makes you more alert.

Studies done by NASA demonstrated that a 40-minute nap improved alertness by 100%. Other studies show similar results.

If alertness is your goal, experiment with different durations. Many people find that a shorter nap is better if they’re looking for a quick boost.

3. Longer naps boost creativity and skill learning.

Long naps, those lasting 90 minutes or longer, can be very effective when it comes to learning new skills. This is especially true if the naps occur shortly after practicing the skill.

4. Naps can leave you temporarily more tired.

The groggy aftermath of a nap is referred to as sleep inertia. Fortunately, this only lasts 5-30 minutes. The longer the nap, the more likely you are to suffer from sleep inertia.

5. Napping too long can affect your sleep at night.

This is also true of a short nap if it’s too late in the day.

6. Napping has a lot of additional benefits. It’s great for enhancing your mood, reducing the risk of heart attack, aiding weight loss, reducing stress, enhancing motor skills, and improving the accuracy of your work!

It’s easy to see that a regular nap is great for you if you’re able to accommodate the time in your schedule. In many cultures, everything shuts down in the afternoon so everyone can relax and enjoy a nap.

Napping tips:

1. Find the right duration.

Some people love to nap for 5-10 minutes and get great results. Others like to nap longer. The only way to find the best duration for you is to experiment.

2. Choose the best time for your nap.

Most people naturally feel sleepy in the afternoon. This is also the ideal time for most people to take a nap.

◦ This is very dependent on your lifestyle. For example, if you work late, but have to get up early to get your kids off to school, the best time to nap might be when the school bus pulls away from your house.

3. The darker and quieter, the better.

The best sleeping conditions at night are the best conditions for a nap. This can be challenging but do the best you can.

4. Be consistent.

It’s fine to only nap as needed. However, if you’re going to nap regularly, a consistent schedule is important.

If you become accustomed to napping every day at 2:00PM, you’re going to be miserable if you can’t take your nap when 2:00PM rolls around.

It’s not easy for many people to find the time to nap. Most employers aren’t too keen on the idea of napping at work.

However, if you have a lunch break that allows you to leave your worksite, you can catch a quick nap in your car. Just remember to use an alarm!

Many people believe that naps are fine for children and the elderly, but naps are actually good for everyone. Take the time to enjoy a quick nap each day. It can change your life.

Are These Items Causing Your Fatigue?

Fatigue can make you feel unable to handle the simplest task. However, you can identify the cause and treat it. Instead of reaching for another source of caffeine, consider finding the root cause of your weariness.

Fatigue doesn't have to ruin your life, and you can fight it.

These issues might be causing you to feel tired:

1. Dehydration.

You may be feeling sluggish because you're not hydrated.

* Instead of coffee or energy drinks, try water first. Water will hydrate your body and increase your energy levels. It's an easy and quick way to treat fatigue.

2. Skipping breakfast.

If you skip breakfast, then you're at a higher risk of fatigue.

* Breakfast helps you get the fuel you need for the rest of the day. It's important not to skip it because it can leave you tired.

* A good breakfast will have a mixture of proteins, carbohydrates, and healthy fats. One way you can fight fatigue is to eat nutrient dense food that will help you feel full longer. Try oatmeal with blueberries on top and bacon on the side.

3. Low iron levels.

If your iron levels are too low, you will feel tired. Anemia is characterized by feelings of sluggishness and fatigue. Talk to your doctor about your fatigue and get your iron levels tested.

* If you're lacking iron, eat plenty of iron-rich food. Meat isn't the only source of iron. You can also find this important nutrient in eggs, nuts, green leafy vegetables, and kidney beans.

* It's important to consume vitamin C with your iron. They work together in the body, so you want to make sure you're getting both.

4. High amounts of sugar and junk food.

These items raise your blood sugar levels and then make them drop, causing you to feel tired.

* Fatigue is a common issue associated with blood sugar spikes and falls during the day.

* You can fight this type of fatigue by avoiding simple carbohydrates and high amounts of sugar.

* You can also eat foods that are higher in protein to help you feel full for a longer time, so you don't feel the need to snack on junk food. Items such as meat, brown rice, sweet potatoes, peanut butter and more can help you control these spikes.

5. Caffeine addiction.

An addiction to coffee, energy drinks, and other sources of caffeine can make you feel tired.

* High amounts of caffeine can affect your sleep and waking cycles. If you're not able to sleep, then your next morning will likely be filled with fatigue. Drinking more caffeine simply makes the condition worse.

* Try to cut down on your caffeine intake.

6. Glare of technology.

The light created by your Smartphone, tablet, computer, or other device can affect melatonin levels in your body. This makes it more difficult for you to fall asleep and stay asleep, and you're tired the next day.

* The solution is to avoid using these devices for a few hours before you go to bed.

Fatigue can be caused by multiple factors, but you can work with your doctor to find the one that is affecting you. You can treat fatigue and fill your life with more energy.

Learn more about your health online when you read the rest of our information here about: Daily Sleep Requirements 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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