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Why You Need More Sleep
Wiros / flickr
Getting proper nutrition is crucial, but if you eat a bad meal or even skip a meal, you rarely feel like you are ready to collapse. Regular exercise is paramount, but if you skip a workout, it does not weaken your immune system, decrease your mental clarity, or destroy your mood. When it comes to sleep, there is no substitute. Sleep rebuilds our bodies, replenishes our energy stores, and keeps us alert and functional throughout the day.
In 2001, the National Sleep Foundation performed their famous Sleep in America survey, which found that 63 percent of adults get less than the recommended eight hours of sleep per night, and 31 percent get less than seven hours. More than 40 percent of adults in the US report having trouble staying awake during the day.
One solution: The power nap.
Almost everyone has some sleep debt. When this sleep debt leaves you with less energy, less motivation, and a lack of alertness, it is critical that you pay it off. Napping is an excellent way to quickly decrease the symptoms of sleep deprivation. Research has shown that the restorative effects of a short nap were observed after a normal night's sleep, after a restricted night's sleep, and even during 64 hours of continuous work. What's more, taking a brief break and clearing your mind has been shown to greatly enhance your creativity later in the day.
Here are some tips to on how to take a power nap:
- Keep it short. Limit your nap to 20 minutes or less. Longer naps tend to create sleep inertia (a period of lethargy, poor mood and decreased alertness) and reduce the effectiveness of evening sleeping. The effectiveness of napping is increased when it is performed during the time of the lowest dips in your circadian rhythms. Although everyone is different, this is usually between 2-3 p.m.
- Relax. Don't worry if you don't fall asleep. Just closing your eyes and resting peacefully will be refreshing. Find a quiet dark place, and close the door so you will not be disturbed. Set a timer so you don't stress about oversleeping. Listen to some quiet relaxing music to drown out the outside noise. Practice clearing your thoughts and focusing on your breathing.
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