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6 Minutes to a Sharper Memory?
We know now that restful sleep helps us to consolidate our memories, among other great things it does for us. And we also know that naps can have similar, albeit smaller-scale benefits. But a "nap" is generally thought of as being either a 20-minute "power" version or a longer one that allows you to go through a full cycle of sleep (through all the 4 stages, not just the first two). Or is it?
News flash: you can really benefit from a mini, 6-minute nap.In a new study just published, German researchers have shown that if you nap just six itty-bitty minutes during the day, it will not only make you feel better but will also improve your ability to learn and remember.
Sounds like a new fad diet, doesn't it? But rather than the slogan "slim in 6," we can say "sharper in 6." And unlike a diet that takes so much effort with no guarantees, this is quite real and can help everyone.
Here's how the scientists at the University of Düsseldorf figured it out:
First, they asked university students to memorize a list of 30 words. Afterwards, the participants were either allowed to play a video game or to take a nap in a quiet room. The napping times were varied, though. Some students were allowed to take a 50-minute nap, whereas others were took 35-minute and 6-minute naps.
When researchers compared the groups, they found that nap takers consistently remembered more words. On average, those who napped for six minutes remembered one word more than the video game players, while people taking the longer naps remembered two words more.
The fascinating finding here--and the reasons for how six minutes can be so meaningful--is that most of the memory improvement is linked to changes in the brain that happen right when you start to doze off. And these changes remain active for a certain time period, even if your sleep is disrupted and you wake up shortly thereafter.
With this kind of news, don't you wish you could bottle up a 6-minute nap and stick a label on it that says: "6 Minutes to More Memory!" Maybe it would trump the ginkgo biloba market, a popular herbal supplement for "improving memory."
In fact, I think you'd be rich. Too bad there's no such thing as a bottled nap. Well, unless you consider the ingredients you need to have a good one:
- A quiet, safe, and comfortable place that's free of phones, loud noises, disruptive people, and direct sunlight.
- A light blanket to keep you warm since your body temp will take a dip.
- A small alarm clock or wristwatch alarm you can set.
Avoid napping past 3 p.m., and watch what you eat and drink beforehand. Anything high in fat, sugar, caffeine or other stimulants can interrupt your sleep. Go for calcium and protein within two hours of nap time. Once your nap is over, get up and walk outside if possible, as this will help wake up fully and set your body's internal "clock" on schedule.
Think about it: every day you have the opportunity to become a better, sharper you, ready to learn new things quickly and take onchallenges in just 6 minutes.
Oh, but don't get too excited if you're sleep deprived. In other words, don't try to make up for lost sleep with those 6 minutes. They are the bonus 6 minutes after your good night's sleep. So sleep tight first, and practice the art of napping second.
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This article is cross-posted at Dr. Breus's Blog, The Insomnia Blog.
Technorati Tags: Sleep Doctor, naps, memory, health
22 Comments:
I am a 67yr.old female and I have practiced a similar nap pattern.my husbsnd says "WHY" do I even lay down for only a few minutes???It does refresh me and I have done it for several years so I know it works.
I am a 57 year old male that takes a 1-1/2 to 2 hour nap every saturday.I worl long hours during the week.By the weekend I am tired. I sleep well an night. Get up early and I am not drowsy.I wake right up and eat breakfast.Is this too long of a nap?
I think it would be very benifical to take a 6 minute nap. It would seem to put the heart to ease- as there isn't any stressful thoughts flowing through the blood. Which is where thoughts and stress flow.
Every Thursday I work from home. I start at an earlier time. When I finish working, I take an hour nap. It is very refreshing. I feel energized to take on the world. If I could take an afternoon nap everyday life would be good.
Naps don't work for me. I get up cranky and even more tired than when I started out. Also for me to feel completly rested, I need about 11 hours sleep, at night.
I just agree with you on this, but napping for only six minuts leaves ne with a residual headache,experience tells me about an hour and a half does the trick!it really works
I am a 23yr old female and i used to have simelar tiny naps while studying for my exams in collage & it works very well for me
Works for me!! 66 y/o and I do about a 10 minute power nap almost every day, is very refreshing and does not affect my night time sleeping habits.
I find this to be a confirmation, as I have been practicing this for years. Nothing is more refreshing than a nap before driving a long journey whether it be 6 minutes or more. I' 69 and doing great.
Lake
Great. I practice this quite often and it helps.
My husband can take five minute naps when he feels tired driving on long trips and awake refreshed. I've tried and tried but I can't seem to do it. He can take a 15 minute nap after a really hard working day and awake refreshed.
I have started using a timer meant for baking and set it for 30 minutes, otherwise I'd sleep for an hour or more and be groggy.
What's the trick?
Sleeping Duty
i work about 8 minutes away from home so during my one hour lunch time i almost always go home for lunch. i eat something and then take a quick nap on the couch usually lasting 15 minutes and when i wake up i feel much better than i did before. i have more energy when i get back to work.
I can't remember the last time I feel asleep in just six minutes day or night. I only take naps when I need one. Normally three to five hours nap time all week.
It really works. I especially found that during exam times taking a five minutes nap whil burning my midnight oil would make me more alert.
i think i have to try this. =)
I am a 72 year young male. I have been napping for years (half of an hour to 1 hour) everyday and some times twice a day. It has "recharged my batteries", kept me alert, and incresed my mental prowness. But, it really hasn't improved my memory. But, who knows, my memory might be worse without the naps.
It takes the body an average of seven minutes to fall asleep so how does one take a six minute nap. lay for 13 mins or just the six which wouldnt really be napping
Im a 21 year old college student and I work part as an ER admitting clerk. It seems like the more I sleep the worse I feel. I feel better when I only get 3 hours of sleep instead of 9 hours. Maybe I have a problem, could it have anything to do with my working and going to school?
im a 21 yr old female and benefit from 15 minutes naps. If I see that I'm going to bed late I purposely stay up later because I either have to sleep for at least 7 hours or just 2-3 hours up wake up ok.
I agree that I would never be able to reach a state where I would fall asleep. That would be a complete waste of time. The only time I can go to sleep that quickly is if I've had an 18-20 hr day!
I have taken short naps for years and they help. To keep from really sleeping, I lie on my back on the floor, with one arm bent at the elbow, so the forearm is vertical and unsupported otherwise. I can completely relax and when the forearm falls, it wakes me up and I am thru with my relaxing rest. It works very well.
I AM 79 YR.OLD "YOUNG FEMALE ". I HAVE BEEN TAKING 20 MINUTE NAPS FOR YEARS WHEN EVER I AM TIRED. I LAY ON THE FLOOR AND PUT MY FEET UP ON THE SEAT OF CHAIR TO GET THE BLOOD CIRCULATING AND RELAX. IT ALWAYS WORKS FOR ME.
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