Group Napping will Let You Lose Weight While You Get some ZZZ’s

Gym classes are, without a doubt, some of the biggest fitness trends today. They tend to be more entertaining since you’ll be exercising as a part of the group and the expert-led sessions come as a perk as you don’t have to pay big bucks to hire your own trainer. The best thing about it is there are tons of classes to choose from. Yoga, spinning, rowing, pilates, crossfit, calisthenics, and piloxing are just a few options that will really help you burn those calories and strengthen your muscles.

But what if you don’t really want to sweat it all out and you still want to lose weight through a gym class? Well, the folks at UK’s David Lloyd gyms got an answer for you: napping classes.

Yep, you’ve read it right: a gym is offering a fitness class on napping. Known as the ‘Napercise’ classes, these classes will give you access to a single bed and 45 minutes of undisturbed napping.

Inspired by studies has shown sleep’s ability to burn some calories on top of its other benefits, the club’s Napercise classes are designed to offer the most conducive space for naps. The room temperature will be dropped and the participants will be guaranteed uninterrupted zzz’s. Too bad they don’t have a branch here, no?

With sleep becoming a popular health trend as of late, we aren’t exactly surprised that someone has came up with this idea. Besides, not everyone has an access to a cozy bed in the afternoon, right? However, there’s always the issue of not being able to sleep anywhere else other than your own bed and a host of other reasons that might just prevent you from getting a good nap.  We also find the time constraint quite problematic as it can put a pressure on you to fall asleep right away which isn’t always something a lot of people can do.

Since such a program isn’t available in our sunny tropical country, why not just work on your night time sleep even better? Maybe a new Salem Bed might just help you make do with your night-time zzz’s instead of relying on naps to help you power through the day?

Are You Suited for a Midday Nap?

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For most people, getting a quick shut eye is always a great idea. Especially if you’re facing a long day ahead, there’s nothing better than getting some additional zzz’s to power you through.

However, there are also some individuals that aren’t just meant to take naps. According to experts, some people are just not good in taking naps. How would you know if you’re not meant to take a siesta? Here are some examples of folks who should just try to stay awake the whole day and get more sleep at night instead:

Insomniacs

While naps seem like the best solutions for insomniacs’ sleep deprivation problems, it’s actually the worst thing to do if you’re suffering from this condition. According to some experts, naps can actually affect an insomniac’s sleep continuity at night, especially if done late in the day. If you have problems falling asleep at night, it’s best to stay away from midday slumber, so you can work up your body’s need for sleep in the evening.

Bad nappers

If you have no discipline in taking a nap and can’t limit your midday snooze for just a few minutes, you shouldn’t nap. Napping for more than 10 to 20 minutes can leave you feeling groggy, disoriented, and sluggish, defeating the purpose of cat napping.

Those who work in strict environments

If you’re work requires you to stay awake at all times or you’re office isn’t exactly nap-friendly, maybe you should forgo napping entirely. You wouldn’t want to be scolded by your boss by getting some shuteye, so it might be best to avoid anything that can cause possible misunderstandings.

midday nap

For some people, naps aren’t really their best bets. If you’re one of these people, getting a healthier sleeping habit is your best choice in staying alert and at your top shape during the day time. Some caffeine boost and a little bit of sweets can be your best friends instead of naps, but be careful, as these can also affect your sleep at night.

 

Shut Down: 5 Reasons Why You Should Nap

reasons to nap salem beds

Ah, naps. Those little slices of bliss in the middle of your chaotic day. It’s truly a wonder how great these short breaks can be, and how much misconception the general populace has for it. If you’re one of the many who think that napping is a waste of precious time, prepare to have the record straightened out.

While there’s a stigma that napping is just an excuse for the lazy to procrastinate more, there are actually tons of benefits that you can get with a short snooze. Especially if done at the right time (typically 1pm to 3 pm for many, but you can also use this nap wheel to find out when your ultimate nap time should be) and in the right amount (10 to 20 minutes are great time durations for power naps at the office), you will surely find great effects such as the following:

1. Heighten alertness.

Naps, even power naps, can give you some rest, allowing your body to recuperate a little and freshen you up. This helps in achieving some level of alertness that can power you through the rest of your day.

2. Increased productivity.

When you’re stressed, it’s likely that you’re not performing at your best. So, why not take a break, nap a little, and give yourself some much needed rest in the midst of chaos. Wake up refreshed and more ready to take on the task at hand.

3. Reduce stress.

According to experts, a nap is the best solution for getting stressed, as it lowers the amount of stress hormones. It can also help you get better reigns of your emotions, allowing you to handle frustrating situations better. So, make sure to at least try to doze off the next time you’re starting to get stressed in the middle of the day.

4. Boost creativity.

Experts say that instead of stressing on and burning yourself out on a task, taking a step back and resting a little will help you gain some new perspective and ideas. This is why taking a nap is perfect right in the middle of a busy workday. Just make sure to set an alarm for 10 to 20 minutes later, so you won’t delay your team in finishing your project.

5. Improved memory.

One of the best things about sleeping is that it easily boosts your memory. During sleep, even if it’s just a short nap, information gets processed and absorbed, allowing better retention.

5 reasons to nap salem beds

The key to a successful nap, especially if you’re at the office, is to do it correctly. Only nap during your breaktime and somewhere that you won’t disturb or disrupt your workplace’s flow. You should also make sure that your nap wouldn’t extend for so long and take up your actual work time. This way, even if you fall asleep on your desk, you won’t have any issues with your boss.

Caffeine Naps: What They Are, and How to Get Some

salem beds caffeine naps

Coffee and sleep are two things that are easily associated by many. They’re what most folks believe to be polar opposites, as a lot of people drink coffee to stay awake and avoid the need for sleep for a longer period of time.

If you’re one of the many people who like to rely on a caffeine boost whenever you start to feel sluggish in the middle of the day, you may like to know that there are ways how you can make your coffee more effective in keeping you alert and awake. While it may be a bit weird, experts say that coffee can be more effective if it’s followed by a nap.

Yes, you’ve read that right: coffee can be more effective if it’s followed by a nap. Called a caffeine nap or a coffee nap, it makes use of the power of some shuteye to help reduce the amount of adenosine in your system, which is basically the compound that makes you feel sleepy and tired, and replace it with the caffeine in your coffee, which can keep you more alert.

To give you a better idea how coffee naps work, a Vox article breaks it down for us:

To understand a coffee nap, you have to understand how caffeine affects you. After it’s absorbed through your small intestine and passes into your bloodstream, it crosses into your brain. There, it fits into receptors that are normally filled by a similarly-shaped molecule, called adenosine.

Adenosine is a byproduct of brain activity, and when it accumulates at high enough levels, it plugs into these receptors and makes you feel tired. But with the caffeine blocking the receptors, it’s unable to do so. As Stephen R. Braun writes in Buzz: the Science and Lore of Alcohol and Caffeine, it’s like “putting a block of wood under one of the brain’s primary brake pedals.”

Now, caffeine doesn’t block every single adenosine receptor — it competes with adenosine for these spots, filling some, but not others.

But here’s the trick of the coffee nap: sleeping naturally clears adenosine from the brain. If you nap for longer than 15 or 20 minutes, your brain is more likely to enter deeper stages of sleepthat take some time to recover from. But shorter naps generally don’t lead to this so-called “sleep inertia” — and it takes around 20 minutes for the caffeine to get through your gastrointestinal tract and bloodstream anyway.

So if you nap for those 20 minutes, you’ll reduce your levels of adenosine just in time for the caffeine to kick in. The caffeine will have less adenosine to compete with, and will thereby be even more effective in making you alert.

So, basically, when you drink a cup of coffee, you intake a good amount of caffeine that will activate a few minutes later and give you the alertness you so want and need. But since you’re tired and sleepy, it’s highly likely that your system is filled with adenosine, which competes with the coffee in keeping you awake. By taking a nap right after you down your cup of coffee, you get to cut down the amount of adenosine as much as possible and even get a quick rest before the caffeine kicks in 20 to 30 minutes later. This way, you get to enjoy both the benefits of coffee and a cat nap and get as alert as you can be despite the lack of sleep.

©HannahLemholtPhotography
Photo by Hannah Lemholt

If you’re confused as how to take a caffeine nap, here’s a step by step guide with tips to help you out:

1. Once you’re already starting to feel sluggish, map out at least half an hour to take a break for your coffee nap.

2. Grab a cup of coffee and consume it in one go. It doesn’t matter if it’s hold, cold, or iced, as long as you can consume it quickly. This is an important step, as you’ll need to take the caffeine in immediately so you can have more time for your nap and so the caffeine will kick in one go after you take the nap.

3.Set an alarm for 15-20 minutes later. Snoozing longer will get you into the deeper stages of sleep and may cause more sluggishness instead of alertness, so make sure to limit your nap.

4. Try to doze off immediately after you finish your cup. Remember to try to nap right after your drink, so the caffeine wouldn’t take hold yet and you can still get to nod off without any difficulties. If you’re worried you can’t fall asleep right away, experts say that even getting half-asleep can be very helpful.

5. Wake up refreshed and alert.

The next time you need to perk up, maximize your chances and take a caffeine nap. Just remember to execute it properly, though, so you can get the most out of your sleep and caffeine fix.

Naps and Other Things to Help You Get Rid of Your Midday Slump

SALEM beds midday slump banner

After a hectic weekend, it’s either you go to work on a Monday feeling ready to take on all of the week’s challenges or you’re still massively hung over from all the fun (or stress, depending on how you’ve spent your days off) you’ve just had the day before. If you happen to result in the latter, you may also find yourself having your energy lowering by mid-day. And since the day isn’t even nearly over yet, discovering some pick-me-uppers can be the best antidotes for a midday slump.

To help you stop a midday slump from ruining your Monday, here are some tricks you can try.

1. Take a nap.

Naps are excellent ways to perk up your afternoon. Since you’re already low in energy, why not get some shuteye to recharge a bit? A quick 10-20 minute cat nap on your lunch break will help you power through the afternoon easily.

2. Snack on.

Getting some sugar in your system can also help you perk up come early afternoon. However, instead of downing some bottles of energy drink or going on a sugar high with sweets (which will surely result in a crash later on), grab a bar of dark chocolate or some fresh fruits. Dark chocolate is rich in iron and magnesium, making it a great energy booster. Fresh fruits, on the other hand, are great sources of natural sugar, which can ensure the stability of your blood sugar levels.

3. Stretch out.

Stretching has tons of health benefits, which explains why yoga can be an excellent way to get fit. What it does to your body, as long as it is done correctly and safely, is that it improves blood circulation, prevents lower back pain, and reduce stress among many others. Stretching while you’re feeling a bit sluggish can help you perk up, as the physical activity can give your body a jolt and can can even help you get rid of some tension that may already be building up.

4. Take a stroll outside.

Using your break for some physical activities is an excellent way to get rid of the midday slump you may be having by lunch time. A quick stroll around your office building or to a nearby cafeteria/restaurant/food store can be highly beneficial for you in many ways. For one, the walk will give you some exercise and wake your senses up a little bit. The sunshine you’ll be getting will also wake your body up, as it is programmed to respond to the warm light given out by the sun. Also, the trip to the food store can be quite interesting at the very least, and if not, at least you get to come back with snacks and a full stomach.

5. Try some breathing exercises.

Shallow breaths = low oxygen supply = sluggishness. This is why if you’re feeling a bit low, you should try taking some deep breaths to wake yourself up a little bit. Real Simple offers this technique for you to try out:

Put the tip of your tongue against the ridge behind your upper teeth. Exhale completely through your mouth, making a whoosh sound. Then inhale deeply through your nose for a count of four, hold your breath for a count of seven, and exhale through your mouth for a count of eight. Repeat for a total of four breaths.

 

Be more productive with these easy tips how to deal with your midday slump. Keep those yawns away and get more out of your time at the office by following our easy tips.