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Published on March 26, 2021

9 Benefits of Napping (Backed by Science)

9 Benefits of Napping (Backed by Science)
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Continuous scientific breakthroughs over the past 20 years are enhancing our understanding of the mental and physiological processes affected by sleep hygiene and habits. To that end, the current data clearly demonstrates several benefits of napping—a practice that, as recently as 2009, even the American Academy of Sleep Medicine recommended we avoid.[1]

Though it’s important to note that there can be risks for people who try to use napping as a substitute for adequate nightly slumber, the facts remain: short naps (ideally 20 minutes, and no longer than 30 minutes), taken with intention at least 7-8 hours before bedtime, can deliver a range of benefits. These include improved brain function, stress relief, and a multitude of other valuable perks.

In addition to the minimal scientific proof of these benefits (until relatively recently), napping has also been frowned upon by most of our society for countless generations. High achievers in particular often neglect to take breaks of any kind. They dismiss the benefits of napping in favor of “powering through,” aligning with the myth that this will result in bigger success and productivity gains. The idea that slowing down could actually result in a more effective work performance has long been defined by employers. It also clashes with the majority of beliefs so intricately woven into the fabric of our “hustle” culture.

Wearing our busyness as a badge of honor, Americans are among the last to embrace what many other cultures—including those of most Hispanic American countries, as well as Greece, the Philippines, and Nigeria—have practiced for centuries: the siesta, or afternoon nap.

Finally, science is catching up to what these societies have known all along. We’re learning that our brains and bodies really do thrive when we take pause and that napping restores and refreshes in ways no other method can.

Backed by science, these nine benefits of napping should help you release the outdated ideology that paints napping in such a negative light.

1. Beat the Afternoon Slump

Our brains naturally produce a mild spike in melatonin levels in the early-mid afternoon which is an oft-overlooked cause of daytime sleepiness. However, when we are aware of the cyclic nature of our sleep-wake patterns, it’s not surprising that evidence supports early afternoon as the ideal time for reaping the most benefits from napping.[2]

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Instead of slogging along at a snail’s pace, only able to give a fraction of your effort and energy, an afternoon power nap can help you to realign with your body’s natural rhythm. This short investment of time will pay off in spades when you return to your day feeling revitalized and back “in the flow.”

2. Pump up Your Problem-Solving Skills

Harvard sleep researcher Robert Stickgold says napping makes people more effective problem solvers.[3] His research group has shown that taking a nap seems to help people separate important information from extraneous details.

In other words, napping boosts analytical skills and executive functioning, promotes innovative and creative thinking, allows us to be more adaptable and flexible in our thought processes, enhances initiative, and supports resilience.

3. Enhance Brain Function

It’s common practice to rely on coffee to feel alert and focused, especially when we feel sleepy during the day. In fact, caffeine is used by approximately 90% of North Americans every day.

Believe it or not, naps are actually more beneficial and effective than that pot of medium roast, your mocha latte, or even a triple espresso. In contrast to caffeine, napping has been shown to enhance not only alertness and attention but also some forms of memory consolidation. In some cases, caffeine even impaired performance, whereas napping was shown to improve it.[4]

4. Boost Productivity

Tired brains are easily distracted, which leads to a lot of effort expended for little result. A study from the New York Times demonstrates that distraction lowers productivity by a whopping twenty percent![5] If you’ve ever found yourself struggling to stay on task after a night of poor sleep, you have experienced this firsthand.

Research shows that napping can actually counteract the decreased alertness and performance caused by nighttime sleep deprivation.[6]

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Note: It is important to remember that although napping can improve focus and alertness after a bad night’s sleep, relying on this consistently is not advised. If difficulties in falling asleep or staying asleep persist, there may be an underlying sleep disorder that needs to be addressed.

5. Avoid Negative Mindset Traps

It is easy to fall into a trap of negative self-talk when we consider—or succumb to—midday napping, especially if we believe the stigma of “laziness” that our society has associated with rest, breaks, and napping.

Beating ourselves up with “should”s and guilting ourselves out of certain behaviors is damaging not only to our personal empowerment but also to our energy. We can therefore conserve energy by aligning with our body’s natural cycles rather than fighting them.

One vital building block of effective self-leadership is the ability to shut down negative self-talk. By practicing self-acceptance with regard to our mental, emotional, and physiological requirements for rest, we move into constructive thought management, thus enhancing both individual and organizational performance.[7]

6. Connect With Our Intuition

Regardless of our religious or spiritual beliefs, intuition is a faculty of our minds to which we all have access. One of the most well-known scientists of all time, Albert Einstein, said that:

“the intuitive mind is a sacred gift and the rational mind is a faithful servant. We have created a society that has created a servant but has forgotten the gift…. We will not solve the problems of the world from the same level of thinking we were at when we created them.”

Our intuitive mind taps into our subconscious, allowing us to access what some call our “sixth sense” or a “gut feeling.” It enables us to see the big picture beyond logical reasoning. This ties in with the problem-solving benefits noted in benefit #2, as well as leading to an increase in our self-awareness.

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Stress, lack of sleep, distractions, and refusing ourselves “downtime” are all factors that dim our intuitive light. Napping for brief periods can help us relax into connection with this underrated superpower.

7. Improve Our Health

As mentioned previously, taking a short daytime nap supports the body’s natural rhythms. In doing so, we boost our health by nixing the need for the “band-aid” energy boosters that we crave (e.g. coffee, sugar, simple carbs) but which throw our entire sleep-wake cycle out of whack.

Caffeine is a major culprit in this, especially when consumed later in the day because it blocks adenosine receptors and obstructs our natural circadian rhythm.

Food and drinks containing these substances are often used in an attempt at boosting energy but result in flash-in-the-pan energy bursts that can cause a multitude of health issues including cardiovascular disease, susceptibility to cold and flu, diabetes, weight gain, and depression, to name a few.

Energy quick-fixes aside, it is also known that insufficient sleep itself wreaks havoc on our health by contributing to risks of anxiety, dementia, and stroke. Napping, then, is a much healthier alternative.

8. Relieve Stress

Any time we unplug from the sensory input of our external world, we open ourselves up to a stress-relieving calm and inner peace. Napping is a very obvious way to unplug and helps our brains to process and clear away the information overload that builds up every day and contributes to stress.

Interestingly, falling asleep is not even necessary in order to feel the benefits: the simple act of closing our eyes reduces cognitive load or “brain drain.” In fact, more than 50 percent of the surface of the brain is devoted to processing visual information. [8] When we close our eyes, we literally free up the energy associated with that 50 percent, allowing our brains much-needed recovery and reduction in stress.

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9. Improve Learning

Learning is not limited to our time in grade school. Our personal growth, success, and even happiness are influenced by lifelong learning.[9] [10]

One aspect of learning is the assimilation of new information into our long-term memory banks. After all, what good is learning new information if we are unable to access that knowledge later on?[11]

Several studies and experiments show the learning benefits of napping, demonstrating that it helps transfer newly learned information onto long-term memory.[12][13]

Redefining the Nap

We can easily reap the benefits of napping when we remember that it is not, in fact, lazy.

We can uproot the stigma of break-takers and rebel against that “always-on” attitude that actually leads to reduced productivity, decreased happiness, and yes, even less monetary affluence.

It’s high time our collective mindset of misconceptions catches up to science and embraces the plentiful benefits of napping. Then, and perhaps only then, can we see intentional napping breaks for what they truly are: a power play in our daily schedule, and a critical part of our strategy for living life on purpose.

Featured photo credit: Adrian Swancar via unsplash.com

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Reference

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Leah Borski

Certified NeuroHealth Coach, specializing in Stress Management and Integrative Wellness Lifestyle for Work-Life Balance

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Last Updated on July 22, 2021

How to Quit Drinking for a Healthier Body and Mind

How to Quit Drinking for a Healthier Body and Mind
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Has anyone ever suggested that you should cut down on your drinking or, for that matter, quit drinking alcohol out of your life completely? Have you ever felt that way on your own, especially after waking up super late for work with a pounding headache and blurred vision the day after a long night out on the town or getting down in the club?

Let me start by saying that I am not trying to demonize the consumption of adult alcoholic beverages. I’m the last person to judge you or anyone else for making a conscious decision to drink alcohol responsibly. Instead, as a licensed mental health counselor and certified master addiction professional, I have a professional responsibility to help my clients take greater control over their thoughts, emotions, and behaviors by gaining insight into the underlying issues that have negatively impacted their lives.

Is Drinking Alcohol a Problem for You?

First things first. Is drinking alcohol a problem for you? Since alcohol has been known to impair your judgment, you may not even realize that it is.

According to the 5th Edition of the Diagnostic and Statistical Manual of Mental Disorders, or more commonly referred to as the DSM-5, the universal reference guide used by mental health and addiction professionals to diagnose all substance abuse and mental health disorders, alcohol use disorder is defined as a “problematic pattern of alcohol use leading to clinically significant impairment or distress.”

It is manifested by experiencing at least two of the following symptoms within a 12-month period:[1]

  1. Alcohol consumed in larger amounts or over a longer period than was intended
  2. Persistent desire or unsuccessful efforts to cut down or control the use of alcohol
  3. A great deal of time is spent in activities necessary to obtain, use, or recover from the effects of alcohol.
  4. Craving or a strong desire or urge to use alcohol
  5. Recurrent alcohol use results in a failure to fulfill major role obligations at work, school, and home.
  6. Continued alcohol use despite persistent or recurrent social or interpersonal problems caused by or exacerbated by the effects of alcohol
  7. Important social, occupational, or recreational activities are given up or reduced.
  8. Recurrent alcohol use in physically hazardous situations
  9. Alcohol use is continued despite the knowledge of having persistent or hazardous physical or psychological problems likely caused by alcohol.
  10. Tolerance is present in which there is a need for markedly increased amounts of alcohol to achieve intoxication.
  11. Withdrawal, as evidenced by experiencing any combination of both physical and psychological discomfort following cessation after a period of heavy or prolonged alcohol use.

Nevertheless, just because you may not meet the criteria for alcohol use disorder, does not mean that you should not quit drinking alcohol. Although you may appear to be able to handle your alcohol on the outside, excessive alcohol use has been shown to negatively impact your overall health. Just like nicotine, alcohol is a habit-forming drug.

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However, unlike the stimulant properties found within nicotine, alcohol is classified as a depressant. It essentially slows down your central nervous system’s ability to effectively process feelings, emotions, and information.

With your defenses down, alcohol can make you feel more emotionally sensitive, sad, vulnerable, and depressed—for example, with regard to bringing back feelings associated with past traumas that you may have worked hard to overcome, or perhaps those in which you may have never had the time to properly address at all.

A study published by the National Institute for Health showed that alcoholics were somewhere between 60 and 120 times more likely to complete suicide than those free from psychiatric illness.[2]  Additionally, although having a couple of cocktails may make it easier for you to talk to a stranger as it lowers your inhibitions, it can also negatively impact your judgment—for example, by drinking and driving.

Additionally, alcohol has been known to make people more argumentative and belligerent, especially when they are confronted about the issue. A study published by the World Health Organization estimates that approximately 55% of domestic violence perpetrators were drinking alcohol prior to the assault and that women who were abused were 15 times more likely to abuse alcohol.[3]

When it comes to your physical health, there is an overabundance of ways in which excessive drinking is bad for your body. Since alcohol provides little or no nutritional value and is often combined with high-calorie mixers, it can lead to obesity.

People who drink alcohol in excess are generally less physically active, thereby increasing the risk of heart disease and stroke.[4] Additionally, excessive drinking inflames the pancreas, making it more difficult for it to secrete insulin, thereby contributing to diabetes.

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Furthermore, excessive alcohol use can lead to liver damage, such as cirrhosis, in which the body is unable to properly remove waste products from the blood leaving the stomach and intestines. As a result, people with cirrhosis of the liver may appear jaundiced, swollen, and confused. A recent study published by Forbes indicated that even moderate drinking tracked with decreases in both grey and white brain matter, essentially interfering with brain functioning as it alters the brain’s chemistry and composition.[5]

With all of that being said, if you feel that alcohol use may be getting in the way of being able to maintain a healthy lifestyle, I recommend that you take a moment to consider these six simple ways to quit drinking alcohol to achieve a healthier mind, body, and soul.

1. Stay Away From the Bottle

If you happen to be a recreational drinker—someone who has a couple of drinks here and there, every so often or once in a blue moon—and you want to quit drinking alcohol altogether, the easiest way to quit drinking alcohol is just to stay as far away from it as possible. I mean it’s really that simple, isn’t it? Not so fast! Alcohol is everywhere, from the supermarket to the soccer field.

Even with all of the potential risks, people continue to drink alcohol at any number of social gatherings, business meetings, and even religious ceremonies, activities that are in many cases almost impossible to avoid completely. Sporting events, for example, all seem to be sponsored by sleek, sexy, and, at the same time, remarkably socially conscious breweries.

Nevertheless, although alcohol is everywhere, the next time you go out with your friends to your favorite hotspot, try ordering tonic water with lime, or perhaps even the virgin version of your favorite cocktail instead—like a pina colada or strawberry daiquiri—so you can keep the umbrella and just get rid of the rum.

2. Set Expectations With Others

Unless you are prepared to cut ties with all of your friends and family members who like to drink alcohol, be prepared to set certain expectations with them when it comes to drinking when you are around them.

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First, let them know that you are not judging them but rather, making a personal choice not to drink alcohol. Then, set clear boundaries with them by letting them know whether or not you are comfortable being around them when they choose to drink. Remember, you are the most powerful gatekeeper of everyone and everything that surrounds you.

3. Own Your Issues!

The first step to quitting alcohol—or quitting the use of any habit-forming mood-altering substance for that matter—is to first admit that you have a problem with it, whatever the problem may be. I suggest that you first start by identifying how alcohol has either already affected your life, or how it could do so in the future if you continue to drink.

Take a personal inventory of everything important to you, such as your relationship with your family and your faith, as well as the condition of your health and your personal finances. Then, carefully consider how alcohol could be negatively impacting each item. Set aside some personal quality time to journal all of your thoughts in black and white to help you see the situation from a more objective point of view. Take it from me, it’s not easy to admit that you have a problem, but once you do, it can be a very liberating feeling.

4. Ask for Help

Once you have admitted to yourself that you have a problem with alcohol, you can then admit it to someone else, preferably someone who can help you process your feelings and concerns in a safe, constructive, and non-judgmental way.

Although family and friends may be very supportive, you may want to work with a therapist who can offer a more objective perspective along with a variety of tools to not only help you stay sober but also process and ultimately work through any underlying issues that may have caused you to drink in the first place.

Furthermore, in the unfortunate event that you have become physically dependent on alcohol to make it through the day, medical supervision may be needed to help you manage any combination of withdrawal symptoms, including restlessness, anxiety, chills, nausea, and even potentially life-threatening seizures.

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5. Join a Support Group

When you are trying to defend yourself against a cunning, baffling, and powerful opponent, there is usually strength in numbers. Beyond reaching out for professional help to address any underlying issues that may be holding you or anyone else back from staying sober, joining a support group is an excellent way to strengthen your foundation for recovery from alcoholism.

Although caring friends and family may be able to provide you with unconditional love, members of your support group may also be able to offer a much more objective step-building approach for long-term sobriety. Fortunately, there are support group meetings available all over the world, you just have to look for one that meets your needs.

6. Make a Commitment to Stay Sober

After you have owned your issues and learned the tools to stay sober, the next step is to commit yourself to actually staying sober. Breaking a bad habit does not usually happen overnight. Typically, it’s a process that requires time and tenacity. There is no exception when it comes to quitting alcohol.

Nevertheless, many people find themselves frantically trying to stop drinking after any combination of unfortunate, uncomfortable, and sometimes unforgiving events, such as being fired from a job, having an argument with a loved one, getting caught driving under the influence, and experiencing medical complications associated with alcohol use, such as liver failure.

Final Thoughts

In the end, If you truly want to quit drinking, make an open and honest commitment to yourself that you will not only put away the bottle but that you will also take out the tools every day to stay mentally, physically, and spiritually sober.

More on How to Quit Drinking

Featured photo credit: Zach Kadolph via unsplash.com

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