Lets me sleep on it
A lightning talk about naps
By Brooks Patton
7/12/16
The problem
We try to get our 8 hours of sleep every night, but we either don't get consistent sleep, or don't get the 8 hours of sleep.
As soon as we wake up, we begin to lose the battle of sleep.
This is the approximate sleep pressure that you feel during the day
How does the rest of the animal kingdom deal with
ever
increasing
sleep pressure?
How long should a nap be?
20 minutes
45 minutes
90 minutes
10 minutes
5 minutes
30 seconds
Types of sleep
2 - 5 minutes
> 17 minutes
???
???
The stages of sleep
When to nap?
Morning time is for REM
Evening time is for SWS
If you need long term memory and concentration support, get REM
If you need physical body healing support, get SWS
What if I can't fall asleep?
Don't give up. Keep your eyes closed and concentrate on keeping your mind blank.
You will benefit from the nap regardless
Waking up groggy
Sleep inertia caused by waking up in the middle of SWS stage
Are we meant to take naps?
Perhaps the most colorful of these demons is Poludnica, whose name translates as “Lady Midday.” Also known as Psezpolnica, this fearsome deity still roams the imagination of Slavic countries and is often pictured carrying shears, a symbol of death. In one version, she takes the shape of a young woman dressed in white who walks in patches of rye, grabbing the heads of those who work at noon and twisting their necks until they burn with pain.
Ehrman, Mark; Ehrman, Mark; Mednick, Sara; Mednick, Sara (2006-12-30). Take a Nap! Change Your Life. (Kindle Locations 187-190). Workman Publishing Company. Kindle Edition.
How to plan your nap schedule
It is important to be consistent in sleep, but sometimes that just doesn't happen.
In conclusion
- If you can't get consistent 8 hours of sleep every day
- plan for naps
- naps can help stop sleep deprivation
- naps will keep you on top of your game
- If you can get your 8 hours each night
- naps will make you superhuman
When to take a nap?
When you are unable to get your full-nights rest
How long should the nap be?
20 minutes