August 23

“Medieval Power Nap”

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“Sleep is the best meditation.” – Dalai Lama.

     After a strenuous workout this early afternoon, I took a power nap (I usually don't take power naps, but it depends on the nature of my training!).
       Church Bells! Church Bells!..... I thought I was hearing the living sounds in the medieval Ages, the bells, the deep and resonant to high pitched sounds, dreaming of medieval times, particularly as the Black Death came in waves and ravaged the Eurasian continents. The medievalists were humans and ill-prepared for subsequent plagues that brought down the Great Empires of the Ancient World. I find this fascinating.
       Knock! Knock! I finally woke to realise my beautiful wife was knocking at my office door. She complained that I should not be taking naps, given the fact that I'm an entrepreneur! She alluded that I never took naps during my time in the NHS. I politely interjected that while the NHS was a great place to work, I couldn't take a nap because the NHS never provided sleeping pods, as wellness was not on senior managers' agenda.

“Should we be taking naps?” she asked. Our conversation prompted me to dive deeply into the science of power naps.

“Napping is not a lazy practice; it’s an intelligent one. It’s a mini-vacation for your mind and body.” – Sara Mednick.

Dr. Sara C. Mednick, a notable expert in napping and sleep research, emphasizes that napping is not a sign of laziness but a natural and effective way to rejuvenate the mind and body. She advocates that short naps of 10 to 30 minutes can provide a quick energy boost, enhance alertness, and improve mood.
She also suggests “cappuccinos,” which involve drinking a caffeinated beverage before a short nap. I have not tried this strategy because I usually have coffee in the morning after meditation. Let me know if you have tried this strategy and what your take on this is.
Additionally, Dr. Mednick’s research highlights the importance of longer naps, ranging from 60 to 90 minutes. This allows individuals to enter deep sleep stages. These naps can help with memory consolidation, creativity enhancement, and physical restoration. However, she cautions against taking these longer naps close to bedtime as they can disrupt nighttime sleep.

Benefits of Taking Naps:
• Improved Alertness and Performance: Short naps, typically around 10 to 30 minutes, can help enhance your alertness and performance. They provide a quick energy boost and can help you stay focused and productive throughout the day.
• Enhanced Cognitive Function: Napping can improve cognitive functions like memory consolidation, problem-solving, and creative thinking. It allows your brain to rest and process information, improving mental clarity.
• Stress Reduction: Naps can effectively reduce stress and promote relaxation. Taking a break during the day helps you unwind and may contribute to lower pressure and anxiety levels.
• Mood Enhancement: Napping can have a positive impact on your mood. Short naps have been associated with increased well-being, happiness, and reduced irritability.
• Physical Restoration: Longer naps, usually around 60 to 90 minutes, allow you to enter deep sleep stages. This nap type can help with physical restoration, including muscle repair and immune system support.
• Boosted Creativity: Napping can enhance creativity by allowing your brain to process information differently. After a nap, you might find yourself approaching problems with fresh perspectives.
• Cardiovascular Health: Research suggests that regular napping might improve cardiovascular health by helping lower blood pressure and reduce the risk of heart disease.
• Enhanced Learning: Napping after learning new information can aid memory consolidation. This can be particularly useful for students or individuals actively learning and absorbing new knowledge.
• Preventing Burnout: Naps can help prevent burnout and fatigue, especially if you have a demanding or mentally taxing schedule. A short nap can provide the necessary break to recharge your energy levels.
• Improved Reaction Time: Naps have been shown to improve reaction times and decision-making skills, which can be valuable in various contexts, including work and sports.
• Jet Lag Management: Napping can help alleviate the effects of jet lag when traveling across different time zones.
• Long-Term Health Benefits: Incorporating regular naps into your routine might have long-term health benefits, such as reduced risk of chronic diseases and improved overall well-being.

Remember that a nap’s optimal length and timing can vary from person to person. A short rest during the early afternoon, when the body’s natural circadian rhythms tend to dip, is often recommended. However, be cautious not to nap too close to bedtime, as this can interfere with nighttime sleep.
I agreed with my wife. While napping can offer several benefits, there are also potential disadvantages, especially if naps are not taken mindfully or interfere with nighttime sleep patterns. Here are some potential disadvantages of taking naps:
• Sleep Inertia: Sleep inertia refers to the groggy feeling that can occur after waking up from a nap. This can make you feel disoriented and sluggish for a short period after waking, which might affect your immediate performance.
• Nighttime Sleep Disruption: Taking long or late naps, incredibly close to bedtime, can interfere with your ability to fall asleep at night. This can disrupt your overall sleep schedule and lead to sleep deprivation.
• Reduced Nighttime Sleep Quality: If naps are used as a substitute for sufficient nighttime sleep, it can reduce sleep quality overall. The benefits of napping shouldn’t replace the need for a good night’s sleep.
• Insomnia: Napping too late in the day or for too long can contribute to insomnia or difficulty falling asleep at night.
• Dependency: Relying too heavily on naps to stay awake during the day might indicate an underlying issue with sleep deprivation or poor sleep hygiene.
• Productivity Loss: Excessive or poorly timed naps might decrease productivity, as they take away time from other tasks and responsibilities.
• Disruption of Routine: Regular napping can disrupt your daily routine and interfere with work, school, or other commitments.
• Short-Term Sleep Deprivation: If you consistently take short naps to make up for insufficient nighttime sleep, you may still experience some sleep deprivation.
• Mood Changes: Oversleeping during naps or taking naps too frequently might lead to mood changes, such as irritability or feeling overly tired.
• Health Conditions: Certain health conditions, such as sleep disorders or certain medical conditions, might be worsened by improper napping habits.
• Difficulty Falling Asleep: Some individuals might experience difficulty falling asleep at night after a nap, significantly if the rest is extended or later.
• Time Management Challenges: Napping at inappropriate times can lead to time management challenges and impact your ability to complete tasks on schedule.
To make the most of napping while minimizing potential disadvantages, consider the following tips:
• Keep naps short: Aim for 10 to 30 minutes to avoid entering deep sleep stages and reduce sleep inertia.
• Nap in the early afternoon: Napping during the early afternoon, when your body’s energy tends to dip, can be more beneficial than napping later in the day.
• Set an alarm: Use an alarm to prevent naps from lasting too long and interfering with your nighttime sleep.
• Avoid napping too close to bedtime: Napping within a few hours can disrupt your ability to fall asleep at night.
• Listen to your body: Pay attention to your body’s signals and nap only when you genuinely need extra rest.

Ultimately, the key is to balance reaping the benefits of napping and maintaining a healthy nighttime sleep routine.

“A little rest during the day gives you a fresh perspective when the sun sets. The pause renews your strength.” – Richelle E. Goodrich.

After one of my afternoon naps, I wrote this newsletter and would like to know what you think about the topic and content.

If you like this newsletter, please share it with your friends, family, and colleagues.

Benjamin Franklin correctly said, ‘The doorstep to the temple of wisdom is a knowledge of your ignorance.’


Tags

ALIVE, Sleep, smart habits, Wellness


About the Author

Niran (Larinde) Ojomo is a Trusted Advisor, COACH, Speaker and Trainer certified with the Maxwell Leadership Team. He is the founder of Forward-Thinking Generation Next, a forward-thinking organization that challenges individuals and organizations to re-invent themselves, anticipate and adapt to the future and be culturally relevant in an increasingly complex globalized world.

Niran Ojomo

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