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Empower Yourself. Take a Nap!

WEEK 2 – JULY 2006


For those of us in the great land down under, there have been lots of late nights the last few weeks watching the Soccer and Wimbledon and a lot less sleep! Sleep deprivation not only has a major impact on cognitive functioning but also on emotional and physical health. However, there is a solution. Power Naps! Recent research by Dr Sara Mednick shows that power naps can lift productivity and mood, lower stress, and improve memory and learning. In fact, Mednick has found through MRIs of nappers that brain activity stays high throughout the day with a nap; without one, it declines as the day wears on. Tell that to the boss next time he finds you passed out at your desk!

The art of resting the mind and the power of dismissing from it all care and worry is probably one of the secrets of energy in our great men.
Capt. J.A. Hadfield

No day is so bad it can’t be fixed with a nap.
Carrie P. Snow

Take rest;
A field that has rested gives a beautiful crop.


How Long is a Good Nap?

THE NANO-NAP: 10 to 20 seconds: Sleep studies haven’t yet concluded whether there are benefits to these brief intervals.
THE MICRO-NAP: 2 to 5 minutes: Shown to be surprisingly effective at shedding sleepiness.
THE MINI-NAP: 5 to 20 minutes: Increases alertness, stamina, motor learning, and motor performance.
THE ORIGINAL POWER NAP: 20 minutes: Includes the benefits of the micro and the mini, but additionally improves muscle memory and clears the brain of useless built-up information, which helps with long-term memory (remembering facts, events, and names).
THE LAZY MAN’S NAP: 50 to 90 minutes: Includes slow-wave plus REM sleep; good for improving perceptual processing; also when the system is flooded with human growth hormone, great for repairing bones and muscles.
Christopher Ketcham

Enjoy a POWER NAP this week


Sweet dreams


Ann Quinn, Ph.D
Peak Performance Specialist

Quintessential Coach, Consultant, Speaker & Author

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