Guest Post – by Mary Ward

Though most Americans find themselves far too busy to nap during the day, there is actually quite a bit of evidence that suggests that our siesta loving neighbors are more in tune to the needs of our bodies than we are. There has been quite a bit of research that suggests that we are actually meant to nap during the day. Here are seven reasons why you ought to give the old siesta a try.

1. Our bodies seem to be programmed to sleep after lunch. It is believed that our bodies have evolved to trying to drive us out of the midday sun, particularly in countries near the equator. We all tend to get a bit sleepy sometime mid afternoon, because of a slight drop in body temperature. Statistics show that more on the job accidents happen in the mid afternoon, and are often related to sleepiness. In addition, overall performance among employees in all industries has been shown to be at the lowest point of the day about an hour or so after lunch. This afternoon dip in energy happens even if you don’t eat lunch.

2. You’ll feel more alert and able to focus. Research has shown that even a 10 minute nap can increase your performance, alertness and concentration. A short nap is especially beneficial if you’ve had poor sleep the night before.

3. You may sleep better at night. Some people report better sleep at night if they take a short nap during the day simply because they are not as exhausted when bedtime comes. Being “over tired” is a common reason for insomnia, which a short nap may alleviate. Beware, however, of long naps, which can make it more difficult to sleep at night. Ten to thirty minutes or so is best. Sleeping more than 30 minutes may put your body into a heavier mode of sleep, causing you to feel groggy when you wake up.

4. You may be able to reduce the number of hours you sleep at night. By taking a daytime nap, you may be able to reduce the number of hours you need at night – sometimes by as much as 2 hours.

5. Napping may improve your ability to learn. The National Sleep Foundation has reported research from Harvard that shows that sleep is key to learning, and that napping in addition to nighttime sleep can improve your ability to retain what you’re taught.

6. It improves driving safety – Sleep experts report that taking a short nap before you begin a long drive can reduce your chances of a “drowsy driving” accident. They also recommend that you pull over and take a 20 minute nap if you feel drowsy. Following that nap with a caffeinated drink before you hit the road again is best.

7. It can reduce stress – Since stress is often tied to being tired and overwhelmed, a short nap during the day can be a great stress reliever. You’ll wake feeling more refreshed and better able to cope with the stresses of the day.

At the end of the day, the goal is to get the optimal amount of sleep for your body. Sufficient sleep improves performance, health, learning and simply makes us feel better. And, the good news is, that using naps to get that is just as good as sleeping through the night.

Mary Ward blogs about various health care job issues, including how to study to obtain a

degree from ultrasound technician schools.

Last night, CBS ran a segment on 60 Minutes called The Science of Sleep.
They covered some of topics that we have previously blogged about such as: Lack of sleep and risk of cardiovascular disease, Sleep contributing to better memory , and more. Pretty interesting segment – worth a watch!

According to this article in Scientific American, by not getting enough sleep, a child’s risk of being overweight doubles and chances of later depression and anxiety increase. In two separate studies, young children who slept too little, were twice as likely to be overweight by age 3 and reported more anxiety, depressions and aggressive behavior as adults.

According to this article in Bangkok Post, just a few minutes of sleep can improve your memory and mental performance. Dr. Olaf Lahl at the University of Dusseldorf (Germany) conducted an experiment in which volunteers were asked to remember a list of 30 words. Then, the volunteers played solitaire for one hour. During the one hour period, some of the volunteers were allowed to take a 6 minute nap, while others were asked to stay awake. The experiment found that subjects who took a brief nap displayed “superior recall” when compared to subjects that stayed awake.

Science Daily has a short but interesting article on the 2008 Presidential candidates and their sleep schedules. Candidates, with their insanely busy travel and appearance schedules, are not getting enough sleep. From the full article, “Sleep deprivation can have a severe impact on a candidate’s mood and performance, increasing the likelihood of a memory lapse, a risky decision, a critical mistake, an improper comment or an angry outburst.”

Source:

American Academy of Sleep Medicine (2008, February 4). Election 2008: Sleep Deprivation A Tough Opponent For Presidential Candidates. ScienceDaily. Retrieved February 4, 2008, from http://www.sciencedaily.com­/releases/2008/02/080201155650.htm

According to a recent study of 35 men and 36 women between 18 and 45 found that cell phones may interfere with our sleep. According to a BBC article about the study, one group of participants in the study was exposed to radiation similar to that emitted by mobile phones; the control group was not emitted to the same radiation. Participants that were exposed to the radiation were not able to reach the deep stages of sleep as quickly as the control group.

We just got wind of an interesting product aimed at those who have trouble falling asleep, it’s called Quick2Sleep. Each dose looks like a breath mint strip (the kind that dissolve on your tongue), and they claim that you will fall asleep within 15 minutes of taking one. Quick2Sleep sounds too good to be true, but we haven’t tried it yet, so we won’t pass judgment. According to the Quick2Sleep website,

Quick 2 Sleep™ is 100% natural, nonprescription and non-habit forming.  You get your full 8 hours of sleep to awake rested and enjoy your day!  Nature’s Quick 2 Sleep™ is the most effective, convenient, and fastest acting insomnia remedy available.

Nature’s Quick 2 Sleep™ is an edible strip. That means no more swallowing tablets or pills! It contains all natural ingredients, which are absorbed instantly in your mouth.  Nature’s Quick 2 Sleep™ helps you to get to sleep in 15 minutes or less to ensure that you get a full nights’ sleep. 

 If you have tried Quick2Sleep, we would be very interested in hearing about your experience, so please leave a comment below.