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A Nap a Day Could Save Your Life and Turbocharge Your Memory

A Nap a Day Could Save Your Life and Turbocharge Your Memory

What do Leonardo da Vinci, Winston Churchill, Morgan Freeman and Emperor Napoleon Bonaparte have in common? They are (or were) all habitual nappers!

According to a new study published in Neurobiology of Learning and Memory by Saarland University, a mid-afternoon snooze isn’t just for your grandma anymore. It can dramatically boost your memory, increase cognitive function and develop your overall alertness.

A research team led by Alex Mecklinger conducted a controlled experiment with 41 participants, measuring their ability to memorize 90 single words and 120 unrelated word pairs.

After learning the words, half of the participants were given a one hour nap, while the other half were told to watch a DVD. The results showed that the nappers performed considerably better at recalling the words. In fact, they experienced a fivefold memory boost over the non-nappers!

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3 Awesome Benefits of the Nap

1. Napping does a system reboot & boosts memory

In the relentlessly driving pace of culture today, it’s easy to wallow in adrenaline, running out of momentum and eventually running out of steam. Crash and burn. A sensible nap, however, brings your body, mind and soul back into alignment, allowing you to once again face the nonsense of the day.

A short, solid nap–confirmed by Saarland University–has a significant effect on our ability to retain and recall information. Putting this all together, a nap is like pushing the reset button, furnishing you with enough new energy and fresh memory to tackle the six billion other tasks on your to-do list. Ctrl+Alt+Del for your body!

2. Napping lowers your blood pressure and reduces the risk of heart disease

Another study in 2007 found “acute changes in cardiovascular function” after a nap, thus lowering blood pressure–and with it stress, frustration and anxiety. While studying 23,000 Greek adults who regularly “siesta”, this study discovered a 37% lower risk of coronary mortality and heart disease. Nap more; live longer!

3. Napping makes you more productive and alert

That little bit of rest and reset allows your strength to return and your senses to be re-tuned. According to Dr. Sara C. Mednick, sensory perception is heightened and refocused post nap. When coupled with the other benefits of general relaxation, this rise in sensory perception results in much better focus and a broader alertness.

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What’s the Real Power Behind a Power Nap?

Unlike 85% of all mammals, humans only tend to sleep once a day. It’s not clear whether this is how we are supposed to sleep, or whether this is a drastic byproduct of modern society. Considering the health benefits of napping, the latter seems more likely.

A nap of up to 60 minutes allows you to enter into slow wave sleep (that’s the deep bit before you start dreaming). It’s during this time that your brain works on removing toxic byproducts while strengthening synaptic connections. This cements new memories and secures recent thought processes.

As you enter this period of sleep your heart rate and breathing slow down and your blood pressure drops. This gentle relaxation allows your heart, liver and digestive system to subtly adapt their routines toward stabilisation and recovery.

As if all this wasn’t enough, your body also produces less adrenaline and cools down a couple of degrees. This helps it to produce and release specific growth hormones that aid in muscle repair and cell restoration.

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None too shabby for a bit of sleeping, right?

How to Master the Nap

Now that we understand a bit more of the science behind the nap, how should we get on and do it?

Length

You don’t want to sleep too long or you’ll wake up groggy and potentially do damage to your nighttime patterns. You do want to sleep long enough, however, to allow restorative slow wave sleep to take effect. The National Sleep Foundation recommends 20 to 30 minutes of sleep, and the Saarland University study would suggest no more than 60.

Environment

Make sure that your space is warm, comfortable and free of bright lights and distractions. Light tells your brain that it’s supposed to be awake, so closing your curtains and shutting off that computer screen is a must. For a short nap, a comfortable chair or office sofa is better than getting into bed, with perhaps a light blanket to keep you warm when your temperature drops.

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Routine

It’s important not to mess up the rest of your sleep cycle, so keeping your nap consistent and near the middle of your day is probably a good idea. You could do worse than to nap around lunchtime after a bite to eat and a warm drink. The key is consistency; aim for the same time and the same length every day.

Waking up

Waking up on time is a big deal, especially if you want to keep your job! Rather than setting a blaring alarm, consider a waking light clock or phone app that brightens up the space around you gradually. Another option is waking up to the radio, or a soothing sound that gently increases over several minutes. Michael Hyatt likes to fall asleep holding his keys, knowing that when they drop and hit the floor he will wake up.

Don’t Underestimate the Nap

This little afternoon habit could greatly increase your productivity and even add years to your life. So nap more and live better.

Featured photo credit: Meagan Jean via flickr.com

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Last Updated on March 24, 2021

8 Smart Home Gadgets You Need in Your House

8 Smart Home Gadgets You Need in Your House

We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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Take a look at some of the most popular “smart gadgets” on the market:

1. Smart Door Locks

A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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2. Smart Kitchen Tools

Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

3. Mini Home Speaker Play:1

If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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4. Wi-Fi Security Cameras

These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

5. Nest Thermostat

This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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6. Smart Lighting

Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

7. Google Chromecast Ultra

Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

8. Canary

This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

Featured photo credit: Karolina via kaboompics.com

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