“I think you should take a nap during the day for a while.”
I heard this from my wife, Elle, my friend and colleague Christine, and my acupuncturist, Margaret Webb (who by the way is fantastic).
Ok – three points of data – I get it.
Why do I need to take a nap?
Well, as some of you know, I herniated a disc in my spine in 2008 which seriously disrupted my sleep. And before that, I had spent quite a while trying to solve a “spine pain during the night” syndrome that I had had for many years. And just as I finally got it under control, I then had the herniation and everything fell apart.
So, after the herniation, I had to approach the problem differently and just as I was getting close to solving it, I tore the rotator cuff in my right shoulder.
And there goes my sleep again slip slidin’ away only now it’s because of my shoulder.
After several months of working on my shoulder and getting it healthy again, my spine pain returned to visit during the night. So for about a year, I slept 4-5 hours to be awakened by my gnarly friend Mr. Pain. And I can tell you this: life on five hours sleep is not much fun (as I’m sure many of you with children or coming off an injury, illness, or surgery know all about).
But it’s getting better although a bit like a kid learning to ride a bike – not very smooth and very unpredictable.
Hence – the naps.
But, there’s some good news about naps other than restoring my seriously depleted sleep account.
Naps can lower your blood pressure too.
A study done by researchers at Allegheny College found that subjects who took a 45 minute nap during the day after taking a stress test had lower blood pressure than those who did not nap. ((Brindle RC and Conklin S 2011. Daytime sleep accelerates cardiovascular recovery after psychological stress. International Journal of Behavioral Medicine; DOI 10.1007/s12529-011-9150-0)),
So, if you’re feeling a little stressed, don’t sleep enough, or already have high blood pressure, go visit nappy’s house for a bit. You’ll likely find me there.
Naps are good.
Nap Tactics
- Quiet, dark, and cool rules. Find a spot that is quiet (or get some BOSE headphones that silence noise), is dark or can be, and comfortable to cool temperature.
- Keep the time to about 20 minutes. When you do this, you’ll not enter the deeper stages of sleep and generally feel more alert when you wake up.
- Lying down is better than sitting up. I happen to enjoy the Zero Gravity Chair which reclines enough to be considered lying down. You’ll nap better lying down.
- Clear your mind. This includes feelings of guilt. Western society values WORK and when you’re not WORKING, well, who the heck are you? The science on naps is clear. It’s good for you, will improve your productivity and creativity. So tell the “judge” in your head to take a hike.
- Set an alarm. This will make it easier for you to relax and not be concerned with sleeping too long.
Apps That Make Naps Easier
I find unplugging during the day a challenge. My mind is on the run, full speed and seems to continue to run at full speed after I shut my eyes.
I’ve found two apps that really help slow my mind to enjoy a short nap.
Pzizz. An iOS / Android app with a blend of soothing sounds & music along with verbal cues. I’ve used this app for a few years and, for me, it works.
Pure Sleep Premium. Also an IOS/Android app but has a wide range of natural sounds, music, and ambient electronic sounds. One my favorites is “Just Waves” – sound of waves crashing on the beach.
Do you enjoy naps?
