The work of Dr. Mednick, a researcher at the Salk Institute and the leading authority on the study of the nap, this book presents a scientifically-based breakthrough program that shows how to fight the fatigue epidemic--which afflicts an estimated 50 million Americans--through a custom-designed nap. A scientifically based breakthrough program, TAKE A NAP! CHANGE YOUR LIFE teaches you how to plan the optimum nap: when to take it, how long to sleep, how not to wake up groggy— and how to neutralize the voice in your head that tells you napping is a sign of laziness. It’s not. Napping is a sign…mehr
The work of Dr. Mednick, a researcher at the Salk Institute and the leading authority on the study of the nap, this book presents a scientifically-based breakthrough program that shows how to fight the fatigue epidemic--which afflicts an estimated 50 million Americans--through a custom-designed nap.A scientifically based breakthrough program, TAKE A NAP! CHANGE YOUR LIFE teaches you how to plan the optimum nap: when to take it, how long to sleep, how not to wake up groggy— and how to neutralize the voice in your head that tells you napping is a sign of laziness. It’s not. Napping is a sign of taking control of your life. It increases alertness • Boosts creativity • Reduces stress • Enhances libido • Aids in weight loss • Keeps you looking younger • Reduces the risk of heart attack • Elevates mood • Strengthens memory • Clarifies decision-making • Improves productivity. And feels great.
Mark Ehrman is a freelance writer whose work appears regularly in The Los Angeles Times, Playboy, InStyle, and many other newspapers and magazines. Sara Mednick, Ph.D., is a research scientist at the Salk Institute in La Jolla, California. She is a consultant for the military and private business, and her napping research has been covered by CNN, Reuters, NPR, The Economist, The Wall Street Journal, The New York Times, Real Simple, and Men’s Journal. She has a Ph.D. in psychology from Harvard and lives in San Diego.
Inhaltsangabe
Contents Introduction: The Couch at Harvard xi Part One: The Basics Chapter 1. The new nap: not your grandfather's siesta 3 It is written . . . in our DNA 4 The siesta is dead. Long live the nap! 7 Chapter 2. Fatigue: a hidden epidemic 10 The walking tired 11 Asleep on the job: a threat to safety 12 Warning: Losing sleep is hazardous to your health 16 Chapter 3. The nap manifesto: what napping can do for you 23 Part Two: The Principles Chapter 4. The stages of sleep: building blocks of the nap 31 Waves and scans: the sleeping brain revealed 32 The sleep cycle 33 To be continued . . . 44 Chapter 5. Dissecting sleep: making a nap work for you 45 The shadow cycles 46 Stage 2: the constant companion 50 Napping vs. nighttime sleep 51 Chapter 6. Optimized Napping: the secret formula 55 The lark and the owl 56 A nap to call your own 59 How to use the Nap Wheel 61 Part Three: The Program Chapter 7. Your sleep profile: getting to know yourself 65 How tired are you? 66 Checking your calendar 67 Different naps for different folks 75 Chapter 8. Nap time: it's easier than you think 85 It's about time 86 Clearing the way 86 Free your mind and your nap will follow 95 Okay, you're cleared to nap! 97 Stay motivated! 102 Chapter 9. Extreme napping: exploring the outer limits 103 Ü berman to the rescue? 104 Napping for "normal" emergencies 109 Napping across time zones 113 Chapter 10. A nap-positive society 117 Workers of the world, nap! 119 Power points of workplace napping 122 Appendix Glossary 127 The scientific formula for creating the precise nap to suit your needs 139
Contents Introduction: The Couch at Harvard xi Part One: The Basics Chapter 1. The new nap: not your grandfather's siesta 3 It is written . . . in our DNA 4 The siesta is dead. Long live the nap! 7 Chapter 2. Fatigue: a hidden epidemic 10 The walking tired 11 Asleep on the job: a threat to safety 12 Warning: Losing sleep is hazardous to your health 16 Chapter 3. The nap manifesto: what napping can do for you 23 Part Two: The Principles Chapter 4. The stages of sleep: building blocks of the nap 31 Waves and scans: the sleeping brain revealed 32 The sleep cycle 33 To be continued . . . 44 Chapter 5. Dissecting sleep: making a nap work for you 45 The shadow cycles 46 Stage 2: the constant companion 50 Napping vs. nighttime sleep 51 Chapter 6. Optimized Napping: the secret formula 55 The lark and the owl 56 A nap to call your own 59 How to use the Nap Wheel 61 Part Three: The Program Chapter 7. Your sleep profile: getting to know yourself 65 How tired are you? 66 Checking your calendar 67 Different naps for different folks 75 Chapter 8. Nap time: it's easier than you think 85 It's about time 86 Clearing the way 86 Free your mind and your nap will follow 95 Okay, you're cleared to nap! 97 Stay motivated! 102 Chapter 9. Extreme napping: exploring the outer limits 103 Ü berman to the rescue? 104 Napping for "normal" emergencies 109 Napping across time zones 113 Chapter 10. A nap-positive society 117 Workers of the world, nap! 119 Power points of workplace napping 122 Appendix Glossary 127 The scientific formula for creating the precise nap to suit your needs 139
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