Napping to optimize health and performance

There is a shift in corporate culture underway toward supporting naps as a high-performance tool that also has massive health benefits.

I work with a consulting company in Toronto, Canada. They have taken the entire third floor of a building that looks out over Lake Ontario and installed nap pods from one side to the other. Anyone can go down, sit in a pod and take a nap at any point in a day. It’s similar to the approach at companies like Google where there are rooms full of nap pods.

Nap Pod.jpeg

Whether you are napping at work or at home, during the week or on the weekend, the science of sleep provides guidelines to follow.

·       A 90-minute nap is ideal, though definitely more practical on a weekend or vacation. This length of time enables your brain to complete a full sleep cycle. This not only improves concentration, focus and alertness, it also releases growth hormone, which heals the body and brain. (That’s why professional athletes take afternoon naps before evening games.)

·       A 30-60 minute nap is a worst-case scenario that will leave you feeling horrible for hours. Why? Your brain thinks it is entering deep sleep, so it cues the shrinking of neurons that precedes your brain’s cleaning cycle. Then you rip it out of sleep before the cycle is complete. You literally end up walking around with a shrunken neural net for hours, which you experience as brain fog and headaches.

·       A 20-minute power nap is a solid strategy for people with busy lives. It gives you improved concentration, focus, alertness and energy. (I learned a tactic from some military personnel they call a Nap-a-latte. It takes 30 minutes for caffeine to kick in, so they do a shot of espresso and take a 20-minute nap. As they are waking up, the caffeine hits them. They say it’s like rocket fuel.)

·       Even three minutes of napping has been shown to be beneficial. You can put your head down on your desk, nap for a few minutes and carry on feeling more focused and clear.


Want to learn more?

Check out my new book Rest Refocus Recharge! In the book I cover simple and innovative ways to fight fatigue, feel stronger and live better.

In a 24/7 world, it can be a real challenge to get proper rest and give your mind and body the opportunity to fully recharge. In my new book, I outline how small changes in the way you rest, refocus and recharge can help you improve your mental health, prevent illness and deliver optimal results. In high-performance athletic circles, “deliberate recovery” practices are the secret weapon of the very best. But you don’t have to be an elite athlete to benefit from these strategies. Rest Refocus Recharge offers simple and practical techniques that you can easily incorporate into your existing routine, including:

Rest and sleep

Relax and create

Reflect and learn

Recharge and focus

Regenerate and perform

Let me know what you think about this article and the new book in the comments section below!

Greg Wells PhD

For Dr. Greg Wells, health and performance, particularly under extreme conditions, are personal and professional obsessions. As a scientist and physiologist, he has dedicated his career to making the science of human limits understandable and actionable. Dr. Wells has spoken to audiences all over the world at events such as TEDx and The Titan Summit, where he has shared the stage with Robin Sharma, Richard Branson, Steve Wozniak and Deepak Chopra.

For over 25 years, Dr. Wells has worked with some of the highest-performing individuals on the planet, including Olympic and World champions, and with organizations ranging from General Electric to BMO, Deloitte, KPMG, BMW, Audi, Sysco Foods, YPO and Air Canada. He is also committed to inspiring children and young adults through his close working relationship with school boards and independent schools.

A veteran endurance athlete, Dr. Wells has participated in the grueling Nanisivik Marathon 600 miles north of the Arctic Circle, Ironman Canada and the Tour D’Afrique, an 11,000 km cycling race that is the longest in the world. He is also a travel and expedition adventurer who has journeyed through every imaginable terrain and conditions in over 50 countries around the world.

Dr. Wells is author of three best-selling books – Superbodies, The Ripple Effect, and The Focus Effect – and hosted the award-winning Superbodies series, which aired on Olympic broadcasts worldwide in 2010 and 2012.

Dr. Wells has a PhD in Physiology, served as an Associate Professor of Kinesiology at the University of Toronto and is an exercise medicine researcher at the Hospital for Sick Children in Toronto.

He is the CEO and founder of The Wells Group, a global consulting firm committed to achieving the moonshot of helping teams, schools and businesses become places where people get healthy, perform optimally and ultimately - reach their potential.

http://www.drgregwells.com
Previous
Previous

My interview with Eric Edmeades on COVID-19

Next
Next

5 techniques to cue reflection, strategic thinking and metacognition