I was a year old when I stopped napping. They say I wouldn't sleep because I didn't want to miss anything. Truth is I didn't trust the adults to handle things without me. My parents had just turned 22 -- can you blame me for being a little vigilant? My sister was born when I was 18 months old. I wore out my mother, father and extended family during the day. They tried bribing me and scaring me. Nothing worked and I lost the ability to nap.
I couldn't sleep on an airplane or in a car, unless I was sick or coming home from competing in a horse show and this pattern only hardened into an anti-napping stance as I grew up. I went through a period of chronic fatigue in my 30s so severe I was only able to work two to three hours a day. I couldn't read, I couldn't even indulge in my biggest guilty pleasure -- the television. I was too tired to do anything but stare at the ceiling. I turned everywhere for help, western medicine, energy healing, Chinese medicine -- anything to get some zing back into my life because my biggest problem was that I couldn't think straight, being that tired. And of course, I turned to my best source of wisdom, Tibetan Lama, Gelek Rimpoche.
"What do I do? What meditation practices? What retreats? Where do I go? I'll do any practice, just tell me."
"Every day, three times a day, lie down, close your eyes and for 10 minutes do nothing."
"Nothing? Can I listen to teachings?"
"No. Nothing."
"Can I write down ideas?"
"No. Nothing. Just lie there and do nothing. Set an alarm if you have to."
It took a minute for the penny to drop that Rimpoche was simply telling me to take naps.
After 30 years of being an active non-napper I had no idea how to begin, but Rimpoche had a method --and even this stubborn old dog could learn a new trick. A little research showed me I had to learn to nap if I wanted to run with all pistons firing. Lack of sleep is a serious IQ buster and research through Beth Israel Deaconess Hospital also proved we all have two distinct sleep periods -- one long one, and one short one that comes 12 hours after the mid-point of the long one. For example, if you sleep from midnight to 8:00 am, then 4:00 pm is your nap time. And if you get less than six hours of sleep, a nap is essential.
The Nap Transmission
It took a solid year of practice, but now I can nap at will -- almost anywhere -- and even time myself without setting an alarm. Here's how to do it:
Try it. You won't believe how much better you feel at the end of every day.
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Our ancestors synchronized their sleep habits to natural light. In particular, the release of melatonin by the pineal gland is stimulated by darkness, and melatonin can contribute to normal sleep patterns. Many of us stay awake in a bright environment until bedtime, not giving the gland much time to adjust to darkness and begin melatonin production. Recent studies have shown that it is the blue portion of the visible light spectrum that shuts off melatonin production.
Enterprising companies have developed blue-light blocking eyeglasses and light bulbs that can be used indoors for, say, three hours prior to bedtime to acclimate the pineal gland to darkness. The other portions of the light spectrum do not appear to suppress this hormone production.
Imagine a lifestyle habit that increases alertness, boosts creativity, reduces stress, improves perception, stamina, motor skills, and accuracy, helps you make better decisions, keeps you looking younger, reduces the risk of heart attack, elevates your mood, and strengthens memory. The answer is a daily nap. Research studies continue to show physiological benefits from naps, and I try to nod off for 15 to 30 minutes in the early afternoon. Dr. Sara Mednick has researched and written extensively on the subject.
When considering a magnesium supplement, think magnesium taurate. Taurine actually exhibits some of the same relaxation properties as magnesium, and they complement each other in the body.
Roy Mankovitz, Director
http://www.MontecitoWellness.com
and I always feel ready for the evening after a nap around 4 or 5pm.
Two hours later I woke up.
I think I have napping down great.
And this is after more than 8 hours the night before. I can nap like this with 9 or even 10 hours of sleep the night before.
I'd like a system to nap and sleep LESS as I think 12 hours a day is a bit excessive.
My husband can nap anywhere, any time. Sometimes, when I am terribly tired I just want to shake him!
I will try your advice. For now, I have discovered Melatonin, which magically guides me to sleep at night.
After so many years of sleepless nights! Gayle ~ www.AffirmationsForYourSpecialNeedsChild.com