The Power of the Power Nap

What do Leonardo Da Vinci, Thomas Edison, Albert Einstein, John F. Kennedy, Eleanor Roosevelt, Ronald Reagan, Winston Churchill, John D. Rockefeller all have in common? Aside from being brilliant thinkers, great leader, and amazingly productive individuals, they were all Nappers!

According to the results of a poll conducted by the National Sleep Foundation, the majority of American adults (63%) do not get the recommended eight hours of sleep needed for good health, safety, and optimum performance. Almost one-third of those polled report sleeping less than seven hours each week night, with many saying they try to "catch - up" on their sleep on weekends. This approach simply doesn't work. Getting adequate sleep not only helps you feel rested but it allows you to restore and rejuvenate many body systems. Such as:

Growth and development - Growth hormones are released during sleep, and sleep is vital to proper physical and mental development. Deep sleep also promoted healing on a cellular level.

Nervous system - Some sleep experts suggest that neurons used during the day repair themselves during sleep. When we experience sleep deprivation, neurons are unable to perform efficiently and the nervous system is impaired.

Immune system - Sleep deprivation weakens the immune system, thus making the body becomes more susceptible to infection and disease.

Memory and learning - Sleep seems to organize memories, as well as help you to recover memories. After you learn something new, sleep may solidify the learning in your brain.

Mood enhancement and social behaviors - The parts of the brain that control and social interactions, emotions and decision-making, slow down dramatically during sleep, allowing optimal performance when awake. REM sleep seems especially important for a good mood during the day.

Dr Sarah Mednick, a psychologist and sleep researcher at Salk Institute for Biological Studies; along with colleagues at Harvard University conducted a series of studies looking at naps in normal populations. These studies proved not only that a that a nap can restore proficiency in a variety of critical skills that we rely upon everyday, but also showed napping can produce improvements equal to those observed after a full night of sleep. In her book "Take a Nap! Change your life"; Dr. Mednick asserts "Scientists no longer argue about whether napping is natural or unnatural, helpful of unhelpful. These are givens"

You don't need to be sleep deprived to enjoy the scientifically proven benefits of a good nap which include:

 Increased alertness

 Improved motor skills

 Improved memory

 Reduced errors

 Better decision making

 Increased sensory perception

 Elevated mood

 Increased creativity

 Reduced stress

 Reduced illness

Keys to the perfect nap

-Time it right! Between 1 and 3p.m there is a natural dip in our circadian rhythm, our body temperature drops and energy levels usually dip. This is an ideal time for a nap. You should not nap two to three hours before bedtime.

-Avoid consuming large quantities of caffeine as well as foods that are heavy in fat and sugar, as these may impair your ability to fall asleep.

-Find a clean, quiet place where you won't be disturbed. Try to avoid light, darken the room, or wear an eyeshade. Darkness stimulates the sleep inducing hormone.

-Utilize breathing exercises and imagery to help you relax and fall asleep. Once you are relaxed and in position to fall asleep, set your alarm for the desired duration (see below).

-Tailor your naps to fit your needs. If you simply want to be more alert and have more energy and stamina, a 15- to 20-minute will work just fine. If you have to memorize a speech or remember data or formulas you may want to sleep a bit longer; 30 to 50 minutes will allow you to get some slow-wave sleep. Waking up right in the middle of slow wave sleep (the deepest stage of sleep) however may leave you feeling tired and groggy. If you find this to be the case simply make your nap a little shorter or a little longer.

-Most importantly - Loose the guilt! Recognize that you're not being lazy; napping will make you healthier, more alert, and productive.

Bill is a licensed Registered Nurse as well as a National Strength and Conditioning Association ? Certified Personal Trainer. In the summer of 2001 after spending years practicing in the specialty of Orthopedics and Sports Medicine, Bill founded Precision Fitness-Personal Fitness, Inc. Bill has dedicated his career to helping individuals identify and overcome obstacles that stand in the way of optimal wellness and peak physical performance. As a recognized expert in the field of corrective exercise and performance, Bill has contributed to numerous publications and industry websites and has co-authored two books on fitness and performance. Since opening Precision Fitness, Bill has enjoyed helping clients that range from the professional athlete (NFL, PGA, NASCAR, PBA) to the student athlete and from fortune 500 CEOs to stay at home moms. Bill can be reached via e-mail at bill@ncprecisionfitness.com

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