Friday, September 27, 2013

How Long to Nap for the Biggest Brain Benefits

17 comments

Taking a nap, we've seen time and again, is like rebooting your brain. But napping may be as much of an art as it is a science. Experts offer recommendations for planning your perfect nap, including how long to nap and when.P
The sleep experts in the article say a 10-to-20-minute power nap gives you the best "bang for your buck," but depending on what you want the nap to do for you, other durations might be ideal:
For a quick boost of alertness, experts say a 10-to-20-minute power nap is adequate for getting back to work in a pinch.
For cognitive memory processing, however, a 60-minute nap may do more good, Dr. Mednick said. Including slow-wave sleep helps with remembering facts, places and faces. The downside: some grogginess upon waking.
Finally, the 90-minute nap will likely involve a full cycle of sleep, which aids creativity and emotional and procedural memory, such as learning how to ride a bike. Waking up after REM sleep usually means a minimal amount of sleep inertia, Dr. Mednick said.P
In addition to those recommendations, one surprising suggestion is to sit slightly upright during your nap, because it will help you avoid a deep sleep. And if you find yourself dreaming during your power naps, it may be a sign you're sleep deprived. While you're planning your nap, don't forget to time it during the right time of day as well.
Source: LifeHacker.




17 comments:

  1. I'e slept for Around 20-30 minutes at a time and have and VERY VIVID, incredibly aware dreams. I Was aware I was dreaming and could not believe it because of the clarity."nuh uh! i can move my arms and legs at will... COOL BEANS *wills myself awake* i've also experienced the best rest during these periods.

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    Replies
    1. Lucid Dreaming ;) Welcome to Conscious Awakening.
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  2. ...what about people that are napping 24/7, like those in higher management and politics? ;-)

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    Replies
    1. Thats not napping, its called brain dead.

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  3. Replies
    1. As far as I know, this cylce begins all over again, after the 90 minuts. So this sould be the same as 90 mins, only you need less sleep during the night

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  4. How can i put myself to sleep for better processing of my brain when i m not tired ??

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    Replies
    1. Imagine the sound of Morgan Freeman and James Earl Jones tickling each other... always puts me right to sleep :D

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    2. A cold shower (not to cold though) is a good way to get asleep. Your body warmth needs to be lower in order to sleep. Thats why a hot shower is recommended for a good wake up. I also sometimes go outside my flat, breathing some fresh air right down to my belly. That's also the kind of breathing that will relax you by opposition with making the air go up your chest wich will contract your whole body. Some tips that work for me, I hope it can help someone else. And sorry if any mistake, english's not my mother tongue. Sweet dreams :-)

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  5. I set my alarm for 6 minutes. Seems I'll never get to sleep in that short time. Next thing I know, the alarm goes off in the middle of a dream and I get up... well refreshed for going on. It's like a quick pick-me-up, and it's amazing how well it works. If you're hosting a dinner party and nodding off before it's time for your guests to leave, for example, excuse yourself for just six minutes. Problem solved.

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  7. This is good info...apart from using "i.e." where it should be "e.g.".

    Please correct or ask the creator of the inforgraphic to correct this increasingly common blunder.

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