Our body's secret tool to focus and learning
We live in a go - go - go culture. We live in a world where the most common answer to, "How are you?" is becoming, "busy!" Our culture idolizes productivity and scorns rest, and our brains, bodies, and families pay the price.
Sleep Work
Sleep isn't a waste of good time. It is as important to our body as food and water. When we sleep, our brain is hard at work taking care of mental pathways, and restorative sleep actually affects tissues and organ systems all over the body including your brain, heart, lungs, metabolism, immune function, mood and disease resistance." (source)
"Research shows that a chronic lack of sleep, or getting poor quality sleep, increases the risk of disorders including high blood pressure, cardiovascular disease, diabetes, depression, and obesity." (source)
Students Need Sleep
We all need sleep and students need more than most. Their brains are developing, and their minds are occupied hours a day focusing on mental tasks. They will find concentration, focus, and learning a difficulty without enough sleep.
Most students are not getting the amount of sleep they need. Is it any wonder that students tell me nearly daily that they are struggling to focus?
The Science of Napping
Since sleep is the time when our brains catalog facts, regrow tissue, build muscle, strengthen the immune system, and repair brain pathways, missing sleep is something that we should all be concerned about.
The Journal of American Medicine reports a study that those who have 30 min naps daily reduce their risk of dying from heart attack by 1/3. This is especially important since heart attacks are the leading cause of death for most ethnicities in the USA.
Did you know that between 2013-2017 there was a 200% increase in early-onset dementia diagnoses? This should be alarming, but there may be a link to sleep! The Journal of Sleep Research demonstrates that just 20-30 min daily naps enhance long term memory performance. That of course is helpful for daily performance, but that's not all. There appears to be evidence that those who have short naps daily are at less risk of cognitive impairment and decline.
There is no airtight case because there are so many factors involved in heart disease and dementia including genetic probability, diet, exercise and other personal habits, but it seems clear that quality night sleep, and short daily naps are pivotal in overall health.
Naps Improves Performance
There is however, excellent research regarding power naps and short term focus and learning ability. Many businesses are beginning to incorporate napping rooms into their office designs to take advantage of the afternoon siesta, and I'm not just talking about tech giants that prefer their employees to work 18+ hours a day. Stan Richards of the Richards Advertising Group has strategically built small sleeping rooms with 30 min timers on them to encourage his 750 employees to nap during the day because he has seen the improved work quality, focus and attention to detail that is gained in the hours following a nap. (source)
Why Students Should Nap
While it is no substitute for a quality night's sleep, the 20-30 min power nap has proven effective as a study aid in many studies. (one source) (another)
Short naps taken between 1-3 pm (not in the morning or after 4 pm), have been proven to:
boost memory and improve information retention
sharpen focus and attention
enhance problem-solving
raise test scores
reduce stress
Are you or your student struggling with focus and attention especially in the afternoon hours? Incorporating a power nap may be the ideal solution.
Salvador Dali, the quirky, yet famous artist, is said to have napped daily. He would fall asleep with a key in his hand, suspended over the side of his bed. As soon as the key fell and hit the floor he would awake and end his nap.
Napping Protocol
You want to do this napping thing right? We're not all Salvador Dali (thankfully!) but we can reap the benefits too. Here's how to set yourself up for success:
rest in a dark, quiet room
make sure you're comfortable - personally, I prefer to lay down, but even a comfy chair will work and in Japan they have standing sleeping pods in cafes!
set a timer for 20-30 min.
if you wake earlier get up immediately -that is your body telling you it's done (even if you still feel tired)
Do you wake from naps feeling tired?
Perhaps you don't like naps because you just don't want to get up? Me too! I've found that my productivity does improve though and a few things help clear out the cobwebs:
don't lay in bed after the alarm - get up immediately
have a glass of cold water
head outside for 5 min
get your body moving - do some jumping jacks or push ups or walk around the yard a bit
get to work however you feel and your brain will kick in
What About You?
Do you nap for productivity and focus?
Is it time to give it a try? You might be surprised what a quick nap can do!
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