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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)
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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

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    Last Updated on July 12, 2021

    100 Incredible Life Hacks That Make Life So Much Easier

    100 Incredible Life Hacks That Make Life So Much Easier
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    Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

    By tweaking little things in your daily life, it can make your life much more convenient!

    Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

    83 tie a small piece of bright colored fabric

      84 write random letter

        85 use a rubberband

          86 dorm smell bad

            87 lean your phone on your sunglassess

              89 how to waterproof your shoes

                90 take a picture of the name card

                  91 iron inside out

                    92 old newspaper

                      93 tumble try shoes

                        keep a card like this

                          SONY DSC

                            94 soap bar

                              95 make a hole

                                96 drop the battery

                                  97 use a coozie

                                    98 when taking a picture

                                      use a clean dust pan

                                        try a pants hanger

                                          use your cellphone light

                                            use a spring from an old pen

                                              quick and easy iphone speaker

                                                user binder clips

                                                  wrap a wet paper towel around your beverage

                                                    put pancake mix in a ketchup bottle

                                                      clean out an old lotion bottle for your beach

                                                        use a muffin tin to serve condiments at a bbq

                                                          doritos are great for kindling

                                                            use nail polish to identify different keys

                                                              use a hanging shoe rack to store cleaning supplies

                                                                freeze grapes to chill white wine without

                                                                  use paper clips to organize your cables

                                                                    almost finished your jar of nutella

                                                                      sick of having a box full of tangled

                                                                        unroll the rim to increase the capacity

                                                                          cut open toilet paper rolls and use as a cuff

                                                                            remove the stem from strawberries

                                                                              turn an old bottle into a simple little cord holder

                                                                                for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                  how to fold a fitted bed sheet

                                                                                    tired of snoozing past your alarm

                                                                                      place a rubber band around an open paint can to wipe your brush on

                                                                                        ut a wooden spoon across a boiling pot

                                                                                          use bread clips to save flip-flops

                                                                                            take pictures of friends holding items

                                                                                              how i always know which headphone is the left one

                                                                                                put a stocking over the end of a vacuum

                                                                                                  How to make sure you drink enough water

                                                                                                    user a can opener to open blister

                                                                                                      good sandwich guide

                                                                                                        turn your muffin pans upside down

                                                                                                          50 pounds of groceries and living on the 5th floor

                                                                                                            the right way to make a blt

                                                                                                              add one teaspoon of baking soda

                                                                                                                38

                                                                                                                  hair straighteners equals to collar irons

                                                                                                                    stack your clothes vertically to see them all

                                                                                                                      the right way to make cookies in the summer

                                                                                                                        how to clean a blender

                                                                                                                          the right way to eat a popsicle

                                                                                                                            use bread clips to label and organize power cords

                                                                                                                              to get the built up residue off of your shower head

                                                                                                                                user a hair clip to orgainize long wires

                                                                                                                                  a frozen saturated sponge in a bag

                                                                                                                                    rub stuck zipper teeth with a graphite pencil

                                                                                                                                      use a soda pop tab

                                                                                                                                        50

                                                                                                                                          51 How to multiply large numbers in your head.

                                                                                                                                            52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                              rub a walnut on damaged wooden furniture

                                                                                                                                                kids fall out of bed

                                                                                                                                                  use toothpaste to clear up hazy car

                                                                                                                                                    58

                                                                                                                                                      59 keep pizza out while driving home

                                                                                                                                                        60 put your straw through the tab to keep it from rising

                                                                                                                                                          hold oreos with a fork so your fingers

                                                                                                                                                            Never lose your remotes again

                                                                                                                                                              hiding your emergency money

                                                                                                                                                                use a bread tab to hold your spot on a roll

                                                                                                                                                                  if you are at a hotel and run out of chargers

                                                                                                                                                                    keep a square of cardboard in a ziplock bag

                                                                                                                                                                      If you need to pee or smoke at a bar

                                                                                                                                                                        drill holes in the bottom of your garbage

                                                                                                                                                                          use an accented letter as your passcode

                                                                                                                                                                            use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                              do something unusual when locking the door

                                                                                                                                                                                when heating leftovers space out a circle in the middle

                                                                                                                                                                                  dont burn yourself in those hard to reach candles

                                                                                                                                                                                    put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                      75 use a piece of paper to organize

                                                                                                                                                                                        use half a pool noodle

                                                                                                                                                                                          pencil case to store cables

                                                                                                                                                                                            78 clothespin to hold nail

                                                                                                                                                                                              79 make blts

                                                                                                                                                                                                80 take a picture of your fridge

                                                                                                                                                                                                  81 fill plastic water bottles

                                                                                                                                                                                                    82 right ways to eat chips

                                                                                                                                                                                                      99 if your plug keeps failing

                                                                                                                                                                                                        100 put the banana on the wire

                                                                                                                                                                                                          88 before you throw away a post it

                                                                                                                                                                                                            Source: Reddit LifeProTips

                                                                                                                                                                                                            There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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                                                                                                                                                                                                            30 Brilliant Camping Hacks I Wish I Knew Earlier

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