25
Napping Facts Every College Student Should Know
It's almost cruel the way adults ease children into life
outside of the house. They got us on board with the whole going to school thing
by letting us take naps in pre-school. But then, come kindergarten, no more
naps! Nothing but 12 more grades of trying to focus all day without a siesta.
But now, friends, it's a new day. In college you have two-hour chunks of free
time between classes, just aching to be filled with some snooze action. And
every now and then, a nap might take priority over going to class. For those
times when you can't decide which road to take, think back on some of these
facts about napping, and we're confident you'll know what to do.
Abandon
all-nighters
Foregoing sleep by cramming all night reduces your
ability to retain information by up to 40%. If you can, mix in a nap somewhere
to refresh your hippocampus.
It
doesn't mean what you think
If you know you have to pull an all-nighter, try a
"prophylactic nap." It's a short nap in advance of expected sleep
deprivation that will help you stay alert for up to 10 hours afterwards.
You
can't avoid that down period after lunch by not eating
Human bodies naturally go through two phases of deep
tiredness, one between 2-4 a.m. and between 1-3 p.m. Skipping lunch won't help
this period of diminished alertness and coordination.
Pick
the right time
After lunch in the early afternoon your body naturally
gets tired. This is the best time to take a brief nap, as it's early enough to
not mess with your nighttime sleep.
Hour
naps are great
A 60-minute nap improves alertness for 10 hours, although
with naps over 45 minutes you risk what's known as "sleep inertia,"
that groggy feeling that may last for half an hour or more.
But
short naps are best
For healthy young adults, naps as short as 20, 10, or
even 2 minutes can be all you need to get the mental benefits of sleep, without
risking grogginess.
Drink
coffee first
The way this works is you drink a cup of coffee right
before taking your 20-minute or half-hour nap, which is precisely how long
caffeine takes to kick in. That way when you wake up, you're not only
refreshed, but ready to go.
The
NASA nap
A little group called NASA discovered that just a
26-minute nap increases performance by 34% and alertness by 54%. Pilots take
advantage of NASA naps while planes are on autopilot.
Can't
sleep? Don't stress
Even if you can't fall asleep for a nap, just laying down
and resting has benefits. Studies have found resting results in lowered blood
pressure, which even some college kids have to worry about if they are genetically
predisposed to high blood pressure.
Napping
may save your life
A multi-year Greek study found napping at least three
times per week for at least 30 minutes resulted in a 37% lower death rate due
to heart problems.
More
nap benefits for the brain
Not only will napping improve your alertness, it will
also help your decision-making, creativity, and sensory perception.
But
wait, there's more
Studies have found napping raises your stamina 11%,
increases ability to stay asleep all night by 12%, and lowers the time required
to fall asleep by 14%.
The
ultimate nap
According to Dr. Sara Mednick, the best nap occurs when
REM sleep is in proportion to slow-wave sleep. Use her patented Take A Nap Nap
Wheel to calculate what time of day you can nap to the max.
Fight
the Freshman 15
Research shows that women who sleep five hours at night
are 32% more likely to experience major weight gain than those sleeping seven
hours. A two-hour nap isn't feasible for many, but napping is a good way to
make up for at least some lost night sleep.
If
it was good enough for them…
Presidents JFK and Bill Clinton used to nap every day to
help ease the heavy burden of ruling the free world. Of course, they also had
other relaxation methods, but we won't get into those.
Do
like the Romans do
In ancient Rome, everyone, including children, retreated
for a 2 or 3-hour nap after lunch. No doubt this is the reason the Roman empire
lasted over 1,000 years.
Don't
wait too long
The latest you want to wake up from a nap is five hours before
bedtime, otherwise you risk not being able to fall asleep at night.
Sugar
is not a good substitute for a nap
When we are tired, we instinctively reach for foods with
a high glycemic index, but after the initial energy wears off, we're left more
tired than we were before.
It's
a good way to catch up
If it takes you less than five minutes to fall asleep at
night, you are sleep deprived. If you never can seem to get to bed earlier at
night, a mid-day nap is a great way to catch up on sleep.
Underclassmen
need more sleep
Freshmen and sophomores who are still in your teens: you
need up to 10 hours of sleep to feel rested. So odds are, you are
sleep-deprived.
You'll
have to leave the party sooner
After one school-week of not getting enough sleep, three
alcoholic drinks will affect you the same way six would when you are fully
rested.
Don't
drive drowsy
Don't be afraid to take advantage of an "emergency
nap" on the side of the road in your car. Every year, as many as 100,000
traffic fatalities are caused by sleepy people behind the wheel.
The
Einstein Method
If you are concerned about sleeping too long, do what
Albert Einstein regularly did: hold a pencil while you're drifting off, so when
you fall asleep, the pencil dropping will wake you up. (We do not guarantee you
will wake up with a 180 IQ.)
Missing
sleep is worse at your age
For people ages 18 to 24, sleep deprivation impairs
performance more significantly than in other age brackets.
Image Source: http://www.sxc.hu/photo/693552
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