Naps Are Exercise for the Brain

Dozing off. Getting some quick shut-eye to beat the afternoon lull. Having a siesta.

It seems I've been talking a lot about naps lately. And the New York Times must have heard me this week, as it reported on a survey about napping. The findings:

• 1 in 3 adults admit to napping on a typical day.
• Napping is high among adults who have trouble sleeping a night or who have worked out in the last 24 hours.
• Unemployed people were more likely to nap during the week.
• Women, those who make less than $20,000 a year, and people dissatisfied with their financial situation were also likely to report having trouble sleeping at night.

Unfortunately, the survey didn't define exactly what constitutes a nap. But I think most people can do that for themselves, even if those definitions vary slightly from person to person. Does nodding off for a few seconds on a commuter bus or subway count? How about putting your head down on your desk for a few minutes while reading? Or do you have to be fully engaged in the sleep-like position on a couch or bed?

Anyone who gets a boost from a brief micro-sleep could be napping. You don't have to be lying down necessarily or in a bedroom with the lights out (though that would be ideal). I know plenty of people who have mastered the art of napping while sitting up or reclining in an office chair.

As the article points out, it's too bad that napping is still bashed by society. Some sleep experts think naps should have the status of exercise and I agree! They make us feel stronger, happier, and able to perform better.

What I don't like about this recent survey is that its results somehow imply that you have to have trouble sleeping at night or be dissatisfied about work to embrace naps and see them as positive contributors to health. That's clearly not so. Whether you are:

• happy or sad,
• financially fit or troubled,
• employed or out of work,
• an insomniac or sound sleeper, or
• a man or a woman

all of us can learn how to nap and reap its many rewards!

After all, naps were recently proven to be more effective than a cup of joe at tackling that afternoon lull. Sleep up, don't drink up.

Sweet Dreams,
Michael J. Breus, PhD, DABSM
The Sleep Doctor

This article about sleep is also available at Dr. Breus's official blog, The Insomnia Blog.

Good News for Coffee Drinkers

Photo Credit: Colin and Sarah

I frequently get asked if I think drinking coffee is like sleeping with the devil. People are surprised when I tell them no, and that coffee can be a healthy part of life - it doesn't have to mess with your sleep. There are a multitude of benefits that accompany coffee drinking, and now we have one more reason to add to the list: it can cut the risk of stroke in women.

The new study just published shows that four or more cups of coffee a day reduced the risk of stroke by 20 percent in women. (Sorry, but men were not analyzed; this study came from a 24-year examination of nurses with no history of stroke, heart disease, diabetes, or cancer, starting in 1980. My guess is they'd find similar results in men. The risk of stroke is higher in women, however.)

The best news came for those who don't smoke. Among those who either quit or never smoked at all, the risk was reduced by 43 percent. That's incredibly telling. Another blow to smoking. Another reason to kick that habit. But keep drinking your coffee.

So, how do you get your coffee fill without losing sleep over it? Four cups might seem like a lot, but not if you're drinking a regular brew. Some coffees contain more caffeine than others (a cup from Starbucks is like high-octane gas versus the regular stuff you make at home).

The secret is to avoid drinking coffee after 2 PM. It's a challenge if you're used to getting a pick-me-up when those late-afternoon slumps kick in. This is when switching to a less caffeinated beverage like green tea is ideal. Or sneak a 20-minute nap before 3 PM, then have a cup of tea. Just be sure to avoid all sources of caffeine after 3.

Interestingly, the benefits of drinking coffee seem to be limited to coffee. It's not the caffeine that's lowering the risk for stroke. There's something in the components of coffee itself.

That means don't start doubling up on your soda intake. No free passes on that, no matter how much you love a cold can of Coke or Pepsi. I know plenty of people who are addicted to soda and wonder why they don't sleep well at night when they drank it too close to bedtime. Caffeine and sugar make for a powerful "insomnia" punch. If you need the fizz, try sparkling water. You'll probably lose weight, too, as you gain better sleep and nix excess calories. A sure-fire way to reduce your risk for all sorts of health problems.

Sweet Dreams,

The Sleep Doctor
Michael J. Breus, PhD

This article on sleep is also available at Dr. Breus's official blog, The Insomnia Blog.

Related Topics:

• WebMD Video: The Truth About Coffee
• Tea, Coffee May Reduce Stroke Risk
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