![]() ![]() I’m now in a place where my brain shuts down and sleep eases in. While keeping the focus on my heart, I imagine myself sinking into the cushion I’m lying on. The moment I feel work or life thoughts arising, I immediately put the focus back on my chest and my breath going in and out. A good way to do this is to focus on the breath, not in the nose, but in your chest, as you inhale and exhale through your lungs. I want to take the focus out of my head and into my chest or heart area. I like to elevate my feet with an overstuffed pillow. I lie down on my back, not on my bed which is only for nighttime sleep, but on a sofa or cushy mat. And I have a specific routine I use that may work for you: I like to think of this time as a period when I can recharge my batteries and even sneak in a little meditation. But now that I work from home, I try to find a 30- to 45-minute period on my schedule each day where I can take a lie-down. For decades, during my time in a corporate office, when I’d hit a post-lunch lull, I’d go for a cup of caffeine. I’m combining meditation and naps: let’s call it a “medi-nap.” A 2018 study published in the journal Heart shows that people who nap once or twice a week had a 95% lower incidence of cardiac events. Lindholst tells us “you’ll feel and do better if you just close your eyes and give in for a while-15 to 20 minutes is sufficient.”Ī 2017 study showed a 37 percent lower rate of heart-related deaths for people who regularly took naps. It improves mood, learning, and memory.” And they don’t have to be long. Lindholst says that naps give you “a boost of productivity in the afternoon because it mitigates sleep pressure. It’s even common for entire companies to shut down for 30 minutes each day for naptime so that every employee, from white collar employees to those on the factory floor, can get in a little shut eye.Īny why not? Naps are good for you. In China, it’s widely accepted that an afternoon nap is a healthy activity. Though the time varies based on location, professionals usually take a break in their workday from about 2 pm to 4 pm, and local businesses close shop after lunchtime. It’s a time for people to rest and recharge in the middle of their day. ![]() Spain, as well as other Mediterranean and Latin American countries are known for the midday nap periods called siestas. But in other parts of the world, it’s just not like that. Why is it that we in the US are embarrassed to admit we take naps? I’m a proud defender of naps, but even I find myself occasionally telling my family I’m going to meditate, when in fact I’m headed for a quick snooze. It was not until artificial light and factory working hours were introduced that people tried to sleep straight through the night. Two hours later, we would then go back for a second sleep until sunrise. We would then get up and take care of chores, pray, chat, have sex. There used to be an initial period of sleep that lasted from just past sundown to about 1 or 2am. In fact, it was not until the Industrial Revolution that we broke the “thousands of years” habit of sleeping over two periods at night. That’s what humans typically did for thousands of years. We have a notion we should sleep for 8 hours. There’s a misconception that waking in the middle of the night is a problem. It’s only a problem if we think it’s a problem. But according to sleep expert Christopher Lindholst, sleeplessness is normal. Others, yours included, have difficulty sleeping for 7-8 hours in a single stretch. For some, it’s due to an overloaded work and life schedule. The issue: Many of us find we can’t get the 7-8 hours we need. Compare that to countries like France and India which come in at a little over 8 hours, Mexico at 9 hours, and Argentina at 10 hours a night.Īccording to the Mayo Clinic, we should be getting at least 7 hours of good sleep a night, ideally 8.What’s more, teenagers need 9 to 10 hours of sleep and school-aged children may need 10 hours or more. It’s the least of any country in the world except Japan which clocks in at 6 hours 22 minutes. ![]() Pitock reports that the average American sleeps for 6 hours 31 minutes during the week. The fact is we’re not getting enough sleep. ![]()
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