Benefits of Napping

Who doesn't like a sweet nap? People desire for sleep twice a day once at night and once 8 hours after you wake up in the morning that regulated by circadian biological clock and sleep/wake homeostasis.

However it is traditionally frowned upon our society to take a break or slow down and discourage taking nap during day at work and school.

It is natural phenomenon that we feel drowsy during day and that's when we need to step back and take a nap. Also there are researches that have proven the benefits of napping. Napping when done right way can balance hormones naturally and improve mental and physical performance.

1. Improves Cognitive Function

Researches from a 2007 published in the Journal of Sports Sciences found that a power nap improves aleartness and aspects of mental and physical performances. The results showed that the group of men who napped experienced better improvements in alertness, short-term memory, infra-aural temperature and heart rate.

2. Improves Heart Health

A study conducted by the University of Athens Medical School and the Harvard School of Public Health found that people who took naps regularly on average had lower coronary mortality than those who didn't.

3. Reduce Stress and Anxiety

A 2012 study that appeared in the Journal of Clinical Endocrinology & Metabolism researched the stress-related effects in adults of two short naps taken during the day and the ability to repair some of the damage caused by a poor night's sleep of just two hours.

4. Fights Food Cravings

Being tired is notorious for leading to increased hunger and food cravings. When the afternoon hits, many people have a sweet addiction and crave chocolates, sweets or coffee to keep them going and resolve issues associated with unstable blood sugar.

5. Improves Physical Performance

Studies have found a correlation between short naps and improved athletic abilities, including faster sprint times and better motor reaction. Results show that athletes who take short naps perform better on the field, improving their motor reaction skills and speed.

Reference from https://draxe.com/power-nap/


Reference
https://draxe.com/power-nap/
http://www.littlethings.com/benefits-of-napping/?utm_source=cheryl&utm_medium=social&utm_campaign=health

Image
http://nicholasferguson.org/3-benefits-of-taking-naps-and-how-they-improve-your-life/

Writer
James Cho
eungil.cho@students.mq.edu.au

How a food coma makes you sleepy

Go ahead and just take the first steps to one of many naps...

It will allow you de-stress just a little and take the edge off.

Feeling moody? Grumpy? Easily agitated? You need some shut eye! Go home, go find a bed or even go find a place to rest your head at one of Macq Nap's Napspots, read more about each spot in detail.

Have you ever had those days where you have just eaten way too much and you are just getting a little too sleepy, that is called a 'FOOD COMA'.
You may or may not of heard of this term, but its real.
A food coma is  a state of sleep or extreme lethargy induced by the consumption of a large amount of food.
In other words, your food made you sleepy..


It isn't always easy finding some time off BUT when you got to go you got to go, so don't fight your napping urges, embrace it fall asleep with a smile knowing you did the right thing by choosing to take a nap.







Image sources:
https://www.google.com.au/search?q=food+cpma&biw=1745&bih=876&source=lnms&tbm=isch&sa=X&ved=0ahUKEwiwp622tePPAhVJxWMKHdlGA34Q_AUIBygC#tbm=isch&q=food+coma&imgrc=bVMej5lezQMmgM%3A
https://www.google.com.au/search?q=sleepING+with+a+smile&espv=2&biw=1745&bih=876&source=lnms&tbm=isch&sa=X&ved=0ahUKEwiOsMPRtePPAhUQ8WMKHV9uDq4Q_AUIBigB#imgrc=Jj7kdVv-NgOutM%3A

Writer:
Lousie Le
lousie.le@students.mq.edu.au

NapSpot: The Library

The Library

For when you're studying, working hard but all you want to do is nap your trouble away. The library is the place to be! It is so quiet you will sleep like a little baby without any cares. Just don't snore too loud and wake the other nappers. Try to limit the space you take up though as the library can get pretty full during peak times and your fellow students probably wont appreciate someone taking up valuable study space to take a nap. Those little orange circles of goodness are ideal napping spaces because of the comfort! Have fun napping!

Writer -
Katherine McArthur

NapSpot: Muse

Muse

ahhhh muse. Everyone's favourite study/chill out zone/ eating hub (other than the actual hub). It is also a prime napping environment with plenty of hidden areas and closed off sections for you to rest your tired head. This area has the added benefit of super comfy beanbags and cushiony chairs and sometimes even soundproof rooms! Just remember, try not to take up too much room from the actual hard working students who are there to study. Its an easy way to make enemies... 

Go to the coloured section for the comfiest seats! Those little orange pods are highly recommended.


Writer -
Katherine McArthur

MacqNap Nap Spots - The Toilets!

Napping in the Toilets

Hey guys Alex here with a blog about a brand new, innovative and ingenious napping spot that was hidden right under our noses - The toilets.

 I known this may sound preposterous and like an awful napping spot mostly due to the poor condition of public toilets, or many toilets in work spaces that are damaged or cared for poorly but if you can find a toilet still in one piece and with some air ventilation and possibly not smelling awful. then it can be a great place to nap. One could imagine a clean and properly maintained toilet as a sleeping room, enough space to sleep, enough privacy to keep you from being disturbed by co-workers, students and even your boss(es).

The toilets are basically little cubical's with seats and 4 walls surrounding the sleepers with often enough space to lean your head to the sides of the wall (just make sure to check and clean the walls before smothering your face into anything on them).  Another benefit of using the toilets as sleeping places is that often, no one expects you to be sleeping in them. Therefore you are hidden from anyone who would bug you to get back to work. One thing  I highly suggest when sleeping in a toilet cubical is to use the toilet paper (if any) as a cousin for resting your head, as well as a good, soft blind fold to cover your eyes. Toilet paper can also be used to block awful smells by sticking some rolled up toilet paper into your nose. 

So if you are ever feeling sleepy, tired or bored out of your mind, just tell your boss, friends or family that you are in need of the toilets and you can easily sleep soundly without anyone questioning whether you were doing anything outside of your regular toilet business. 

Writer:
Aleksandar Bjelosevic
aleksandar.bjelosevic@students.mq.edu.au 

Image:
http://numbertwoguide.com/wp-content/uploads/2011/02/wan2.png

NapSpot: The Lake

The Lake

LOOK AT THIS! LOOK AT THE SUNSHINE! AMAZING!!!!

The lake is the perfect napping  environment on a beautiful sunny day! Go soak up that vitamin D and get a tan by the sunning Macquarie Lake. All you need is soft, cushiony laptop case or bag or even a rolled up jacket and you're set! Nap with a friend for extra security of your belongings and play some music to hep with your tranquil experience. This spot is ideal for a midday break as you wont be disturbed by other nappers. Beware of birds though. This spot is notorious for poop.

Writer -
Katherine McArthur

Stress-free sleeping

Stress-free sleeping Tips for better sleeping!

Have you ever tried sleeping the night before some major exams or the day before some sort of confrontation with an incoming conflict? Do you remember  how long it took you to get to sleep, tossing and turning, only to get a few hours of sleep riddled with nightmares of the incoming event. This can all be linked to stress, anxiety and excitement to some extent.

Stress acts similarly to your body telling you that something is wrong although most of the things it tells you are wrong is only because you make it out to be something far worse than it really is in your mind. This can also be attributed to the environment and people you surround yourself with telling you that certain things are wrong or bad, things such as failing an exam. And this can lead to nightmares.

There are a few methods you could use to deal with stress before sleep, or in some sense to De-stress yourself.

* One thing I noticed through life experience was to avoid horror movies and angry things (such as loud, heavy metal) than my solution is to spend 1-2 hours before sleep without these things. This period will be the wind down period.

* The wind down period is to as the name suggests wind down. To calm yourself, to release the stress and stop thinking about that which scares you or in another sense stimulates your mind to a great extent.

* I suggest drinking some tea and listening to some soft music (I tend to listen to Jazz, orchestral and in some cases Church Chants) to wind down or calm down). Another thing I would suggest is watching animal video (I like cat and dog videos personally) that are great for winding down as they are very happy videos and animals are so cute.

* If you are religious, You could practice praying or whatever your religion preaches which could calm you down spiritually and mentally.

* A great tip would be to take deep breaths before sleep. This means inhaling air until your stomach goes out ass much as it can and until you have more than enough air. Then simply exhale and repeat it five times. This is also a great tip for stressful situations in general such as speeches. Taking five deep breaths before the action or event will go a long way to calm you down.

* Taking a shower is a great way to calm down after and before events. This also includes when you are feeling stressed or afraid. This not only relaxes your muscles but increases your internal or body temperature which makes sleeping much easier and is one of the reasons people generally feel calmer after a shower.

* My last recommendation with winding down or de-stressing is to exercise. Exercising uses a lot of energy and is a great way to remove or waste your anger in some sense. This is seen best in releasing your anger on a punching bag or spending energy running around your nearby area.

These tips help me on a daily basis to get a good nights sleep and de-stress on a general basis. If you are having problems sleeping, I suggest you give these a shot!

Writer:
Aleksandar Bjelosevic
aleksandar.bjelosevic@students.mq.edu.au Image:
http://askdrernst.com/wp-content/uploads/Sleep.jpg
https://cdn.psychologytoday.com/sites/default/files/styles/article-inline-half/public/blogs/46501/2011/05/65205-55645.jpg?itok=AuOEmFhc

Napping - Simple facts and helpful tips

NAPPING - Simple facts and helpful tips

Biphasic sleep: the practice of sleeping within 2 periods over 24 hours
Polyphasic sleep: the practice of sleeping multiple times within the 24 hours in a day (usually more than 2 times)

Interesting fact

More than 85% of mammals are polyphasic sleepers - sleeping for short periods throughout their day
Us humans are part of this minority - we divide our days into distinct periods for sleep and the other for wakefulness 
-Source: Sleep Foundation




With our busy lifestyles we are becoming more and more sleep deprived and restless. There is no proven theory that naps make up for the poor efforts of sleep at night but a short nap 20-30 mins generally can assist in the improvement of alertness, performance and mood. 

Helpful tip

20-30mins nap are recommended for those who are feeling fatigued and need to recover - this time frame allows improvements in performance and alertness without interring with nighttime sleep or the feelings of groggy-ness (if you know what I'm talking about  - after you wake up from a 2hr nap asking what year it is)

Types of naps 

• Planned napping - involves the preparing/decision to nap beforehand - use this to allow the body and mind to stay up a little later than the usual bed time or to improve tiredness throughout the day
• Emergency napping - needed when the body starts to give out and you can't shake off the feeling - users tend to micro sleep
• Habitual napping - practice of taking a nap at the same time everyday 

Sources:

https://en.wikipedia.org/wiki/Biphasic_and_polyphasic_sleep 
https://sleepfoundation.org/sleep-topics/napping

Writer
Lousie Le
Lousie.le@students.mq.edu.au
https://twitter.com/MacqNap

Napping - The benefits

Napping - The Benefits

In the past, napping was often viewed as a sign of laziness or poor self-care. However lately, thanks to scientific evidence that midday dozing benefits both mental acuity and overall health, the practice has garnered new respect.

Here are 4 reasons why you should consider a daytime siesta:

1. A nap restores alertness. The National Sleep Foundation recommends a short nap of twenty to thirty minutes “for improved alertness and performance without leaving you feeling groggy or interfering with nighttime sleep.”

2. A nap prevents burnout. Research Subjects who nap show greater emotional resilience, improved cognitive function, and more. Just 30 minutes can prevent the day’s wear and tear from frying your circuits.

3. A nap reduces the risk of major illnesses. Did you know those who take a midday siesta at least three times a week are 37 percent less likely to die of heart disease? Working men are 64 percent less likely! Napping reduces stress and lowers the risk of heart attack and stroke, diabetes, and excessive weight gain.

4. A nap makes you more productive. A 2002 Harvard study demonstrated a thirty-minute nap boosted the performance of workers, returning their productivity to beginning-of-the-day levels.



- Image sources are
http://nicholasferguson.org/wp-content/uploads/Napping-memory-test_full_600.jpg
- Information Source
http://nicholasferguson.org/3-benefits-of-taking-naps-and-how-they-improve-your-life/
https://michaelhyatt.com/why-you-should-take-a-nap-every-day.html

Writer -
Katherine McArthur

Coffee or nap? Why not both?

Did you spend your night going out with friends or stayed up late for exam preparation and assignments? You know in advance if you don't have enough sleep, the next day you will be tired and sleepy during the day especially you will struggle to cope with lectures and tutorials.

At that time, you might want to take quick nap or drink a cup of coffee to boost your performance and brain functions. But most of time, you would drink a cup of coffee to make you alert because you know it is just as effective as taking nap.

But have you ever felt drowsy even though you already had a cup of coffee? It is normal phenomenon because Caffeine doesn't make you feel alert immediately. Some studies have found that it is more effective to take a ‘Coffee Nap’ to improve performances and relieve fatigue, than coffee or nap on their own.

What is Coffee Nap?

So what is ‘Coffee Nap’? Coffee nap is drinking a cup of coffee followed by a 15-20 minutes rest that will improve performance and productivity.

When you drink caffeine it takes about 20-30 minutes to get absorbed into your bloodstream then kick starts your brain chemistry by blocking receptors normally filled by similar energy transferring molecules of Adenosine, a chemical compound in your brain known for causing drowsiness. 

Adenosine makes you feel sleepy by slowing down your brain’s nerve cell activity; so after 20 minutes when caffeine naturally takes Adenosine’s place in the receptors, the nerve cells speed up giving us that jolt of caffeine energy and focus.

Several UK researches have found that when subjects took a 15 minute coffee nap, they scored higher on a driving simulator test. Also in Japan, scientists found their subjects scored higher on memory tests after coffee naps.

Next time when you are having a weary day, why don't you take a ‘Coffee Nap’? Follow on our blog and our team will introduce you the best tips on how to maximize your napping experience and reveal some of the best spots to take a nap in Macquarie University campus. So grab a coffee, pick a spot and take a nap. You don’t have to fall into a deep sleep for a coffee nap to work. Half-sleep or dozing has proven to be just as effective. But don't forget to an alarm because you don't want to miss out on lectures and tutorials!

Image sources are

http://lifehacker.com/naps-vs-coffee-which-is-better-when-youre-exhausted-1730643671

http://health.howstuffworks.com/mental-health/sleep/basics/why-is-coffee-and-nap-better-than-either-by-itself.htm

Information sources are

https://blog.bulletproof.com/coffee-naps-bulletproof-power-nap/ http://www.sleephealthfoundation.org.au/public-information/fact-sheets-a-z/352-napping.html

Writer

James Eungil Cho

eungil.cho@students.mq.edu.au