" If you are concerned about sleeping too long, do what Albert Einstein regularly did: hold a pencil while you’re drifting off, so when you fall asleep, the pencil dropping will wake you up.
(We do not guarantee you will wake up with a 180 IQ.) "
Taking a nap makes you smarter.
According to Dr. Matthew Walker of the University of California, napping for as little as one hour resets your short-term memory and helps you learn facts more easily after you wake up.
It abandon all nighters.
Foregoing sleep by cramming all night reduces your ability to retain information by up to 40%.
If you can, mix in a nap somewhere to refresh your hippocampus.
A “prophylactic nap.” or a short nap in advance of expected sleep deprivation, will help you stay alert for up to 10 hours afterwards.
After lunch in the early afternoon your body naturally gets tired. This is the best time to take a brief nap, as it’s early enough to not mess with your nighttime sleep.
For healthy young adults, naps as short as 20, 10, or even 2 minutes can be all you need to get the mental benefits of sleep, without risking grogginess.
A 60-minute nap improves alertness for 10 hours, although with naps over 45 minutes you risk what’s known as “sleep inertia,” that groggy feeling that may last for half an hour or more.
Even if you can’t fall asleep for a nap, just laying down and resting has benefits.
Studies have found resting results in lowered blood pressure, which even some college kids have to worry about if they are genetically predisposed to high blood pressure.
Not only will napping improve your alertness, it will also help your decision-making, creativity, and sensory perception.
Studies have found napping raises your stamina 11%, increases ability to stay asleep all night by 12%, and lowers the time required to fall asleep by 14%.
When we are tired, we instinctively reach for foods with a high glycemic index, but after the initial energy wears off, we’re left more tired than we were before.
So don't substitute nap with sugary foods or drinks.
If it takes you less than five minutes to fall asleep at night, you are sleep deprived. If you never can seem to get to bed earlier at night, a mid-day nap is a great way to catch up on sleep.
Study shows that for people ages 18 to 24, sleep deprivation impairs performance more significantly than in other age brackets.
Here are Different Styles of Napping :
01 The NASA Nap
A little group called NASA discovered that just a 26-minute nap increases performance by 34% and alertness by 54%. Pilots take advantage of NASA naps while planes are on autopilot. The latest you want to wake up from a nap is five hours before bedtime, otherwise you risk not being able to fall asleep at night
02 The Greek Nap
A multi-year Greek study found napping at least three times per week for at least 30 minutes resulted in a 37% lower death rate due to heart problems.03 The Mednick Ultimate Nap
According to Dr. Sara Mednick, the best nap occurs when REM sleep is in proportion to slow-wave sleep. Use her patented Take A Nap Nap Wheel to calculate what time of day you can nap to the max.04 The Presidents Nap
Presidents JFK and Bill Clinton used to nap every day to help ease the heavy burden of ruling the free world. Of course, they also had other relaxation methods, but we won’t get into those.
05 The Romams Nap
In ancient Rome, everyone, including children, retreated for a 2 or 3-hour nap after lunch. No doubt this is the reason the Roman empire lasted over 1,000 years06 The Driver's Nap
Don’t be afraid to take advantage of an “emergency nap” on the side of the road in your car. Every year, as many as 100,000 traffic fatalities are caused by sleepy people behind the wheel.
07 The Einstein Nap
If you are concerned about sleeping too long, do what Albert Einstein regularly did: hold a pencil while you’re drifting off, so when you fall asleep, the pencil dropping will wake you up.
(We do not guarantee you will wake up with a 180 IQ.)
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