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6 Amazing Benefits You’ll Experience When You Start Taking Regular ‘Power Naps’

6 Amazing Benefits You’ll Experience When You Start Taking Regular ‘Power Naps’

When you think about taking a daytime nap, what comes to your mind?

For many of us, we picture someone who’s consumed one too many drinks or ate a giant sandwich and is passed out on the couch. Naps are for the unambitious and lazy. Or, for retired people with a lot of time on their hands. The man or woman who falls asleep at their desk at work is scorned and laughed at. We feel guilty when we doze off during the day.

But, the stigma associated with taking a nap in western culture is terribly misplaced. Taking a timeout to snooze during the day does more than just give us a quick energy boost. It also confers some amazing cognitive and health benefits. Naps increase your health and well-being, as well as your productivity and intelligence, especially when you’re not getting enough shuteye at night. Great men have known this for a long time.

Famous people who took daytime naps

Famous leaders and thinkers from Napoleon, to Churchill and JFK were all ardent nappers. Great artists and inventors like Leonardo da Vinci and Thomas Edison were also nappers. History is replete with famous nappers. Even contemporary pop celebrities like the power couple of Kim Kardashian and Kanye West are proud nappers. In fact, your cat also seems to know something about the benefits of ‘power naps’ as it alternates sleep and wake cycles throughout a 24 hour period.

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    While the pace of our modern lifestyles may keep us from enjoying short sleep, the urge for a daytime siesta is still hardwired into our biology. We all feel sleepy sometimes during the day. It’s just that we suppress that feeling. Here are amazing benefits you’ll experience when you break away from the stigma and start taking power naps regularly as part of your routine.

    1. You’ll boost your alertness and motor learning skills.

    The length of your nap plays a big part in determining the brain-boosting benefits you get. If you break up your day with a 20-minute power nap (sometimes called the stage 2 nap), you’ll be as alert and energetic for the second part of your day as you were for the first. Moreover, your motor learning skills will get a significant boost, including motor learning skills like playing the piano or typing.

    This short, 20-minute nap provides the benefits of improved alertness and performance without interfering with your nighttime sleep or leaving you feeling groggy.

    So what happens if you nap for more than 20 minutes?

    2. You’ll improve your working memory and decision-making skills.

    Have you ever woken up suddenly knowing the solution to something that’s been bugging you? Well, you can thank slow-wave sleep or napping for approximately 30 to 60 minutes for that. This slightly longer nap (30 to 60 minutes) improves your working memory and sharpens your decision-making skills like recalling directions and memorizing vocabulary.

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    Working memory is the part of the brain responsible for working on complex tasks that require you to pay close attention to one thing, while also holding a bunch of other things in your memory. During sleep, recent memories are transferred to the neocortex in the brain where long-term memories are solidified and stored. A study at NASA on sleepy military pilots and astronauts found that a 40-minute nap specifically improved performance by 34% and alertness 100%.

    So, if you’ve got an interview or exam planned for the day, you might want to take a nap right before.

    3. You’ll enhance your sensory perception and creativity.

    Napping for 60 to 90 minutes helps the brain make new connections, which enhances your creativity and problem solving ability. According to sleep scientist Sara C. Mednick, napping improves your creativity by both loosening up the web of ideas in your head and fusing disparate insights together.

    Moreover, this type of napping can improve your sensory perception as effectively as a night of sleep. This means that the sunset looks more beautiful, the flowers smell much lovelier and the steak tastes so much better after a good nap.

    4. You’ll improve your mood and outlook.

    A quick power nap is a well-documented mood booster. According to Mednick, “napping bathes your brain in serotonin.” Serotonin is a neurotransmitter that regulates our mood, sleep and appetites. It produces feelings of well-being and contentment.

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    When we are sleep deprived and stressed, higher levels of serotonin are used and production of more is hindered. As a result we become irritable, anxious, depressed and easily distracted.

    However, when you take a quick nap, you reverse those negative moods and create a more positive outlook. In other words, you combat and overcome sleepiness and associated crankiness.

    5. You’ll boost your immune system and prime your sexual function.

    When you are napping, your body releases the growth hormone that boosts you immune system, helps muscle repair, aids in weight loss and primes your sexual function.

    Basically, a quick nap not only lifts your mood and feeling of well-being, but also actually enhances your good health. Napping regularly may even decrease your risk of heart disease. How cool is that?

    6. You’ll have an easy way to relieve tiredness and get rest and rejuvenation.

    Our busy modern lifestyles leave us feeling pretty tired and overwhelmed at the end of the day. Napping can be a pleasant luxury that helps us relieve tiredness and get much needed rest and rejuvenation during the day. The National Sleep Foundation recommends we start considering naps as “mini-vacations,” rather than merely “slacking.”

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    For example, most people are aware that driving while tired and sleepy is extremely dangerous. Although getting a full night’s sleep before a long drive is ideal, taking a short power nap before driving can also minimize the risk of having a drowsy driving crash.

    In fact, sleep experts recommend that if you feel tired and drowsy when driving, you should immediately pull over to a rest area, drink a caffeinated beverage and take a20-minute nap. It can provide an easy, natural way to get some relaxation and rejuvenation.

    Evidently, naps are incredibly powerful “tools” for self-improvement. As comedian Carrie Snow once said, “No day is so bad that it can’t be fixed with a nap.”

    More by this author

    David K. William

    David is a publisher and entrepreneur who tries to help professionals grow their business and careers, and gives advice for entrepreneurs.

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    Last Updated on July 10, 2020

    How to Take Control of Your Life with Better Boundaries

    How to Take Control of Your Life with Better Boundaries

    We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

    We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

    So, how to take control of your life and stop being pushed around?

    Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

    What Boundaries Are (And What They’re Not)

    Boundaries are limits

    —they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

    Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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    Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

    Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

    Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

    How to Establish Boundaries and Take Control of Your Life

    Here are some ways that you can establish boundaries and take control of your life.

    1. Self-Awareness Comes First

    Before you can establish boundaries with others, you first need to understand what your needs are.

    You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

    To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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    You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

    • Where do you need to establish better boundaries?
    • When do you feel disrespected?
    • When do you feel violated, frustrated, or angered by the behavior of others?
    • In what situations do you feel you are being mistreated or taken advantage of?
    • When do you want to be alone?
    • How much space do you need?

    You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

    2. Clear Communication Is Essential

    Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

    Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

    3. Be Specific but Don’t Blame

    Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

    That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

    Sample language:

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    • “You may not…yell or raise your voice to me…”
    • “I need…to be treated with respect…”
    • “It’s not okay when…you take things from my desk without asking…”
    • “I won’t…do your work…cover for you anymore…”
    • “It’s not acceptable when…you ridicule or insult me…”
    • “I am uncomfortable when…you use offensive language”
    • “I will no longer be able to…lend you money…”

    Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

    4. Consequences Are Often Necessary

    Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

    Follow through. People won’t respect your boundaries if you don’t enforce them.

    Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

    We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

    It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

    It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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    Final Thoughts

    Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

    Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

    Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

    The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

    Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

    Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

    They will simply become a natural extension of your self-respect.

    Featured photo credit: Thomas Kelley via unsplash.com

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