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3 Ways Napping Boosts Your Brain Power (And How To Maximize The Benefits)

3 Ways Napping Boosts Your Brain Power (And How To Maximize The Benefits)

It’s been said that everything we ever really need to know we learned in Kindergarten. Think about it. We learned: how to count, write our name, how to share and how to whisper.

One aspect of Kindergarten that most adults have given up on is “Nap Time.”

Sadly, napping is often frowned upon in our workaholic culture. Naps have gained the reputation for being for the lazy and unambitious. The person falling asleep at his or her desk at work is ridiculed. And when we doze off, we feel guilty.

3 Benefits of Napping

The nap has earned a bad rap–and unfairly so. Research has proven that there are some benefits of napping. Taking a short snooze can actually be a powerful tool for self-improvement. Naps can also increase our health overall well-being, our intelligence and productivity. Below are some direct benefits of napping:

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1. Increases alertness

A NASA study found that a 40 minute nap increases alertness by 100%. Other studies have found that a 20 minute nap is more effective than both  200 mgs of caffeine (a cup of coffee)  and a bout of exercise.

Studies have shown that one of the primary benefits of napping is it’s restorative powers. In fact, if you break up your day with a nap, you will be refreshed and as alert and energetic for the second part of your day as you were for the first.

2. Improves memory and cognitive processing

One of the benefits of napping is that it improves your working memory and cognitive processing ability. So you remember more and think better. Working memory is involved when working on complex tasks where you have to process information and perform a myriad of tasks while still retaining a bunch of other information in your memory.

Researchers from Saarland University in Germany found that a short daytime nap significantly boosts brain function and that sleeping for about 45-60 minutes could improve learning and memory by fivefold.

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3. Boosts creativity

A 2013 study conducted by scientists from Georgetown University’s Center for Functional and Molecular Imaging focused their research on examining the brain activity of participants who were napping. They found that the left brain—known for logic and analyzing (the “editing” side of the brain)—rested quietly. The right side of the brain, however—the side in charge of creativity and big-picture thinking (the “drafting” side of the brain)—chattered away to itself and the other side of the brain the whole time.

This showed researchers that the brain is able to engage in the creative process more efficiently and uninterrupted during sleep. And while you most likely won’t dream up the next big technological advancement during your 20 minute nap, researchers were able to determine that naps do assist in developing creative solutions for existing problems you’ve been grappling with. When you are awake your brain actively works on the problem–while performing many other functions–when you fall asleep, the creative center in your brain continues quietly mulling over the problem.

3 Ways to maximize the benefits of napping

https://www.flickr.com/photos/timothykrause/6040624392
    Photo Credit: Timothy Krause on Flickr

    Now that we understand the benefits associated with the mid-day snooze, here’s how we can make the most out of a quick session of shut eye.

    1. Try to schedule time for naps

    Researchers suggest keeping a regularly scheduled time for daily naps. The best time for a quick snooze falls in the middle of the day–between the hours of 1 PM and 3 PM. One study explains:

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    “Because of the natural cycles of our circadian rhythms, we are at our most tired twice during a 24-hour period. One peak of sleepiness is usually in the middle of the night, so the other, 12 hours later, falls smack-dab in the middle of the afternoon.”

    2. Keep naps between 15 and 45 minutes

    Napping for too long can cause sleep inertia–which is that groggy disoriented  feeling you have when you wake up and sometimes you may feel even more tired than you did before your nap.

    The optimal time for a nap is 90-110 minutes as it allows your brain and body to experience the optimal balance of all 5 stages of sleep, or a full sleep cycle.

    The problem with this is most of us do not have a 90 minute period between the hours of 1 P M and 3 PM to get in a full sized nap. So experts say the next best thing is to take a quick nap 10-20 minutes so that we remain in stages one and two of the sleep cycle. This allows our brains to rest and recover but keeps us from moving into the deeper levels of sleep and waking groggy and tired.

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    3. Take a caffeine nap

    Sleep expert Michael Breus, Ph.D is a genius. He introduced the concept of the “napalatte” in an interview with the Huffington Post. How it works is first you quickly down a cup of coffee and then immediately take a 20 minute nap. The caffeine will kick in right after you wake up and you will be refreshed, energized and mentally sharp. It is the perfect pairing.

    After this dynamic duo, “you’re good for four hours, guaranteed,” says Breus.

    Final Word

    Even if you don’t fall completely asleep and don’t make it past stage 1 of the sleep cycle, just a five or 10-minute power nap can still be beneficial especially if you’re feeling sleep-deprived. A 2002 study found that snoozing for just 10 minutes can result in greater feelings of alertness after a night of restricted sleep.

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    Denise Hill

    Speech Writer/Senior Editor

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    Last Updated on June 24, 2019

    15 Easy-to-Make Crockpot Freezer Meals for Busy Nights

    15 Easy-to-Make Crockpot Freezer Meals for Busy Nights

    You work all day, and you come home exhausted and hungry. Naturally, the last thing you want to do is to spend hours in the kitchen cooking dinner. If you love cooking, but your busy schedule doesn’t allow you to cook every night, you can simplify your life by making crockpot freezer meals. These meals will allow you to still eat homemade, healthy, filling dinners without the countless hours and enormous effort spent in the kitchen. You can store the simple ingredients in freezer bags and put them in the crockpot when it is time for dinner, or you can cook over the weekend and stock your freezer with delicious ready meals that will make your life easier. Here are 15 easy-to-make recipes to make delicious dinners for busy nights!

    1. Cheesy Tortellini With Ground Beef

    Cheesy tortellini with ground beef

      This is a perfect crockpot freezer meal that even your kids will love. The best thing of all is that it’s incredibly easy to prepare. All you have to do is crumble some ground beef and combine all the recipe’s ingredients in your crockpot. The other ingredients needed for this super delicious meal include tomatoes, herbs, and onions. Tortellini is one of the most commonly ordered meals when eating out, but this way you will get to eat a homemade, healthier version of the popular dish. Find the recipe here.

      2. Cranberry Pork Roast

      Cranberry pork roast

        Cranberry pork roast is a gluten-free meal that everyone can make, regardless of their culinary skills. The dish requires only these few ingredients: onion, cranberry sauce, bone-in pork shoulder, and honey. To prepare this mouthwatering dish, simply combine all the ingredients together in the crockpot and let them cook. If you don’t like pork or if you prefer not to eat it, you can easily use beef as a substitute without impacting the flavor. Click here to see the recipe.

        3. Greens and Beans

        Greens and beans

          Greens and beans are the ideal dishes if you want a dish that is both delicious and nutrient-dense. Combine vegetable broth with beans, garlic, kale, escalore, and Parmesan, and let cook. The result will be a dish with a soup-like consistency that will fill you up and provide you with a lot of vitamins and minerals.

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          As a bonus, if you or someone else in your family suffer from rheumatoid arthritis or some other common types of arthritis, greens and beans can reduce the inflammation. That’s because kale and other veggies rich in Vitamin K are anti-inflammatory and are known for relieving arthritis. Click here and start cooking!

          4. Chicken Curry

          Chicken curry

            That is yet another gluten-free recipe that you’ll love to make. Chicken curry requires basic ingredients such as tomato paste, coconut milk, honey, onions, and garlic, in addition to chicken and curry of course.The result is a sweet and spicy dish where different flavors are perfectly balanced. Find the recipe here.

            5. Honey Sesame Chicken

            Honey sesame chicken

              Honey sesame chicken is a simple and effortless dish that delivers an amazing taste. To make this wonderful recipe, you have to combine all the ingredients except for the sesame seeds and green onions and let them cook. Use the sesame seeds and green onions for garnish when serving. Click here for the full recipe.

              6. Mushroom Spinach Stroganoff

              Mushroom spinach stroganoff

                In this warm weather, many people opt to eat lighter food that is easy on the stomach. Mushroom spinach stroganoff fits the bill being a vegetable version of a famous comfort food that you and your family will love. The dish requires simple ingredients such as sour cream, onion, garlic, ketchup, vegetables, and mushrooms. This dish is very simple to make, and thanks to your crockpot, you won’t have much work to do. Find the recipe here.

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                7. Stuffed Peppers

                Stuffed peppers

                  If you’re looking for a healthy, simple, and delicious recipe, you’ll love this one! These crockpot stuffed peppers are easy to make, and they require only a few ingredients such as ground turkey or beef, onion, garlic, bell peppers, and pasta sauce. This meal will remind you of grandma’s kitchen. You can find the recipe here.

                  8. Cilantro and Lime Chicken

                  Cilantro and lime chicken

                    Summer is the perfect season to experiment with more exotic flavors, and this meal can help you do just that. To make cilantro and lime chicken, you will need to combine some simple ingredients such as lime, jalapeno peppers, fresh cilantro, and salsa. The result is chicken that is super tender and that you’ll want to make over and over again, so get the recipe here.

                    9. Beef Fajitas

                    Beef fajitas

                      This is an excellent meal for busy weeknights. The best thing about this recipe is that the required ingredients are probably already there in your kitchen. The recipe is also quite simple — combine all the items in a crockpot, cover, and let cook.

                      The result will be beef and peppers that melt in your mouth. You can easily pair this beef fajita with rice and tortillas and get a meal that the entire family will love. You can find the recipe for this delicious beef fajita here.

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                      10. Asian Chicken Lettuce Wraps

                      Asian chicken lettuce wraps

                        Asian chicken lettuce wraps are sweet, slightly salty and very easy to make. All you need to do is add the chicken, red bell pepper, carrots, soy sauce, honey, garlic and the other ingredients to your crockpot and let them cook. You can also replace the chicken with beef or turkey if you like. The presence of different flavors gives this meal a summer flavor you are sure to love. Learn how to make this meal here.

                        11. Hawaiian Chicken

                        Hawaiian chicken

                          This dish enjoys phenomenal exotic tones due to pineapple and lemon flavors. To make this yummy crockpot freezer meal, you need skinless chicken breasts, peppers, ginger and corn starch, in addition to the iconic pineapple and lemon. Learn how to make this perfect summer dinner here.

                          12. Beef and Barley Stew

                          Beef and barley stewd

                            Beef and barley stew is as healthy as it is delicious. Not to mention it’s incredibly easy to make. Besides the beef and barley, you’ll also need carrots, peppers, herbs and beef broth. The result will be a mouthwatering stew that you can serve alone or over white rice. Get the recipe here.

                            13. Meatball Soup

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                            Meatball soup

                              This soup is very delicious, easy to make and quite versatile. You will be able to swap ingredients and experiment to find your perfect combination. To make this meatball soup, you will need to combine meatballs with pasta sauce, chicken broth, carrots, beans, zucchini, and onion. You can view the recipe here.

                              14. Turkey Black Bean Chili

                              Turkey black bean chili

                                Everybody loves chili and for good reason — it’s very delicious, and it’s a perfect combination of different flavors that balance each other out. To make this chili, you’ll need ground turkey, tomato sauce, black beans, paprika, frozen corns, and a few other ingredients. You can get the full recipe here and have this delicious dish ready when you come back from work on those busy nights.

                                15. Ham and Pinto Bean Soup

                                Ham and pinto bean soup

                                  What makes soups special is the fact they’re tasty, healthy and filling at the same time. This soup is no exception. The best quality of this ham and pinto bean soup, however, is its simplicity; it requires only five ingredients: ham, beans, ketchup, salt, and water. Learn how to make this soup here.

                                  Conclusion

                                  With a demanding work week and a busy schedule, it’s normal to have a low energy level by the time you get home. If you don’t feel like standing in the kitchen and cooking dinner due to this, you don’t have to resort to junk food. These freezer crockpot meals offer you the perfect solution for healthy meals that require minimal preparation. You can either combine each recipe’s ingredients in a freezer bag to be thawed and cooked in a few minutes, or you can cook your meal and freeze it to be used later, it’s up to you.

                                  This article showed you 15 easy and simple recipes that you can make using your crockpot. All of these recipes contain anti-inflammatory foods whether it is in the form of vegetable, herbs or spices to improve your overall health and wellbeing.

                                  Featured photo credit: Google via bettycrocker.com

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