‘One must be consistent in their power nap routine, keeping a regular schedule and not napping for more than 30 minutes. Naps are most especially good and beneficial for young children and, actually, for all of us.’
MOST American adults sleep poorly, according to a study of the National Sleep Foundation on 1506 adults. The findings are obviously applicable to most of us in general. Lack of sleep translates to lesser mental acuity and concentration, poorer health, greater driving hazards, reduced productivity, and diminished sex drive.
Sleep experts recommend a minimum of 7 to 9 hours of sleep in 24 hours. The survey showed that adults sleep an average of 6.9 hours a night. A few minutes to three hours of sleep deprivation is enough to cause problems.
Seventy-five percent of adults reported they frequently have difficulty in sleeping, like problems in initiating sleep, waking up often during the night, and/or snoring, waking up too early, and feeling unrefreshed and tired. Many also stated that they ignored the problem, and some do not even think they actually have any sleep deficit. Only about 50% of those surveyed stated they were able to sleep well most of the time. Twenty-five percent thought their sleep problem had adverse effects on their daily routines.
The Sleep Foundation said “there’s a link between sleep and quality of life. People who sleep well, in general, are happier and healthier… But when sleep is poor or inadequate, people feel tired or fatigued, their social and intimate relationships suffer, work productivity is negatively affected, and they make our roads more dangerous by driving while sleepy and less alert.”
The recommendations of the National Sleep Foundation and experts in the field are abstinence from any stimulants, coffee, and alcohol before bedtime, and to seek medical help if they think they are having sleep problems and/or snoring, or not getting enough rest at night.
Lack of sleep reduces the normal “recharging time of our body battery, our energy source” causing a chain of reactions in our physiology and body chemistry. This “lo-bat” condition leads to physical and mental stress in our system. All these alter the normal homeostasis (internal balance) within us, weakening our immune system, and increasing our risk of developing metabolic diseases, hypertension (high blood pressure), stroke, and heart attack, among others, or aggravating existing illnesses.
Power napping is like “trickle-charging our battery.” A power nap is usually taken between 1 p.m. to 4 p.m., the primetime, lasting between 10 minutes and 30 minutes. Many countries of the world close shops in the afternoon and reopen after 4 p.m. to enjoy the tradition and practice of having a power nap. However, a power nap longer than half an hour increases the risk of “sleep inertia,” which gives one the uncomfortable groggy sensation which lingers.
Power naps provide a healthy opportunity to reset the system and get a “power surge” and burst of alertness and physical strength, amazing energy, and memory boost, which even helps in decision-making and problem-solving. Naps reduce crankiness, increase cognitive skills, performance, and creativity, and lead to a more pleasant outlook for the remainder of the day. It also reduces accidents and mistakes, lowers stress, and even lowers the risk for cardiovascular diseases. I personally believe in the magic of power naps.
A NASA study among military pilots and astronauts revealed “that a 40-minute nap improved performance by 34% and alertness 100%. A nap is superior to coffee or any “energy drink,” because caffeine decreases memory performance, contrary to what people think.
One must be consistent in their power nap routine, keeping a regular schedule and not napping for more than 30 minutes. Naps are most especially good and beneficial for young children and, actually, for all of us.
The popular historical figures who are “nappers” include, among others, Leonardo DaVinci, Napoleon Bonaparte, Thomas Edison, Albert Einstein, John F. Kennedy, Winston Churchill, Ronald Reagan, George W. Bush, Salvador Dali, Margaret Thatcher, John D. Rockefeller, and Yogi Berra.
Prevent a “lo-bat.” Trickle-charge your system daily. Take a power nap if you can. It does wonders!
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Philip S. Chua, MD, FACS, FPCS, a Cardiac Surgeon Emeritus based in Northwest Indiana and Las Vegas, Nevada, is an international medical lecturer/author, Health Advocate, newspaper columnist, and Chairman of the Filipino United Network-USA, a 501(c)3 humanitarian foundation in the United States. Websites: FUN8888.com, Today.SPSAtoday.com, and philipSchua.com Email: scalpelpen@gmail.com
