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The lost art of napping
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In our overly civilised 24-hour seven-day workday world, we just don't seem to have time for a siesta anymore. Perhaps we should, as studies link this form of rejuvenation to increased alertness, accuracy and productivity, says PEG JORDAN.
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AP
Napping ... a learned art.
WHAT do native cultures know about rejuvenation that civilised folks have long forgotten? There is nothing quite like an afternoon nap to revitalise one's mind and body. Over three-quarters of the "undeveloped" world has a quiet time directly after a mid-day meal, something that Hispanic cultures call "siesta". Catching a mere 15 to 20 minutes of sleep when that afternoon slump hits is an efficient way to shed fatigue and return to your tasks refreshed and energised.
However, in our overly civilised, 24/7 workday world we just don't seem to have time for these efficient little rejuvenators anymore, but research indicates that we should reclaim them.
Studies link naps to increased alertness, accuracy, and productivity, according to Zorba Paster, M.D., author of The Longevity Code. He reports that some companies are even making "nap stations" available to their employees, although I've come across only one such enlightened firm. The managers and employees of LifeWaves International all shut down for a quick nap just after their lunch break. LifeWaves has brought together a sizeable amount of research on circadian rhythms (the body's 24-hour clock) and health and wellness.
According to Dr. Sean Hagberg, LifeWave's principal researcher, naps are important because they help your own circadian rhythm stay in synch with the larger waves and rhythms of nature. "We believe a more radically natural lifestyle, like getting up early, eating your meals after activity, taking naps, experiencing highs and lows in temperature, being in natural light, and being in the dark at night all help create and shape these smaller waves." When you experience a sudden drowsiness in the mid-afternoon, there is often an associated dip in blood pressure, heart rate, body temperature and metabolism. Many people then reach for some sweets or cup of coffee or tea to get their energy back. But these are actually energy-robbers in the long run, giving you a temporary blood sugar rush, then bottoming out your energy in the long run.
You're far better off by having a snack of fruit, yoghurt and honey, and perhaps a whole grain muffin. Follow it with chamomile or ginseng tea. Then try to find 20 minutes to grow quiet, and completely unwind by lying flat with a small pillow under your head. Breathe deeply for five minutes, inviting yourself to "let go" on each exhalation. Sleep will often follow.
You may not have realised it but there is a right and wrong way to take a nap. If you are simply not getting a good night's sleep (at least seven to eight hours) and daytime drowsiness overtakes you, then you may be tempted to fall asleep mid-afternoon. That is the wrong way. Resist the temptation to nap. You will only be less sleepy at bedtime and have another toss-and-turn night.
The right way to nap is to make sure you first have regular night time sleep habits. Keep a regular bedtime hour, and make sure your bedroom is conducive to sleep. Don't fall asleep to a TV and avoid bringing work problems to bed.
Avoid caffeine, alcohol and heavy meals for about three hours before going to bed. And most of all, get plenty of exercise during the day. Vigorous physical activity will help tire you out and bring a satisfying exhaustion to your muscles, helping you wind down.
How long should you nap? Some swear by the 15 to 20 minute fix while others need a full half-hour. You'll know how much is enough by seeing how briefly you can nap and then awaken without that disoriented, groggy feeling.
Napping is a learned art. You may still experience some of that lost-sense when you first begin. It is possible to "programme" the mind to awaken refreshed and alert after a quick nap so keep trying to adjust your own inner "clock." Constant mental and physical stress is the hallmark of modern work life. I challenge all forward-thinking worksites to consider installing the 15-minute nap station. Employers will get more out of people when they can focus wholly in the moment, with all their senses engaged, refreshed and blissful from a soothing nap.
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