Sleeping-habits

Why Power Naps Are Clinically Proven Health Boosters

Ever wondered, when tired, if you should opt for a really strong espresso coffee or a power nap to help you push through the day?

RELATED: 5 Tips To Help You Fall Asleep Fast

The science is in, lady, and you should choose a power nap every time. NASA research has shown pilots who had a 26-minute nap in the cockpit were more alert – by 54 per cent – and had improved performance by 34 per cent. Of course, if you aren’t an astronaut and work in a corporate environment, your boss may not love you napping at your desk! However, you can always try to counter this by telling your superior power naps boost productivity; ease stress; and are good for our heart, blood pressure and even weight management. Or, you could always don one of these to drown out the world – including your boss’ shouting.

women's health, power naps, sleep problems
I recently had the good fortune to meet a preeminent sleep specialist and he gave me some amazing tips, which I’m going to share with you here, dear reader. Sleep specialist guy says power naps of 29 minutes exactly are clinically proven to be the best for us. He says it’s just the right amount of time to refresh and revitilise ourselves, thereby boosting our alertness, learning, memory and performance.

One method he advises is grabbing a set of keys, laying down, and holding the keys in the palm of your hand over the edge of the bed. When you fall into a deep sleep and drop the set of keys, it’s time to wake up. I’m feeling sleepy just writing about all this!

women's health, power naps, sleep problems
Another great tip sleep specialist guy gave me was the power of sleep apps: he advises all his clients to try these two from the App Store on iTunes: 1) A free audio app called Power Nap With Andrew Johnson and 2) A free audio app (although the paid one is better and well worth the money) called Health Through Breath – Pranayama. Both these apps have greatly helped me unwind of late and get better quality sleep after my sleep patterns have been destroyed by two pesky toddlers under three, who wake often and cry out repeatedly in the night.

Andrew Johnson is a Scottish clinical hypnotherapist renowned for teaching relaxation and coping skills and even has a pleasing accent to boot. Meanwhile, Health Through Breath – Pranayama is a training tool that uses music and animated visuals to guide you to slower, deeper breathing. It’s not specifically designed for sleep, but makes me so relaxed, I usually drop off fairly quickly. It works off the concept of slow diaphragmatic breathing alleviating stress, anxiety and depression. Happy power napping, ladies!

Images via YouTube, Keep Calm-O-Matic and Hammacher

 

The Ultimate Parenting Tip: Consistency

Do you have toddlers or kids that have taken over of the household? Do they manage to get what they want by screaming, yelling, tantrums or other negative behaviour? If you want a simple solution to your problem child….this article is for you!

Don’t beat yourself up about what’s happened in the past, because you have the power and opportunity to change things. It doesn’t matter how hopeless you feel the situation has become either. Rather than giving your child the impression they might get what they want by screaming, nagging or tantrums; you need to let them know that they won’t. No matter how bad the behaviour gets, don’t give in. Being consistent with you child is the only way your child will learn, when you say no, you mean it.

So, how do you do it? Obviously, things will take some time to rectify, so don’t start this change in the middle of the shopping centre! The best place to start is in your own home, with smaller things. For example; smaller children often play up at bedtime. Being consistent with their bed time routine is essential. What they want is your attention. Don’t give it to them. Engaging your child each time they call out or are out of bed only reinforces the behaviour.

Once they have been put to bed, unless they need your attention, rather than simply want it; ignore them. Even if they scream, cry, hurl things across the room; whatever. Sit against the bedroom door if you have to so they can’t get out or hurt themselves. Be prepared for a full blown episode on the first and possible second or third occasion. An hour or two to start is not unusual. Within a week, they will get the idea that there is no point in getting up and down and when they go to bed, they will stay there. This is the foundation of consistency for your child.

Whatever the situation is, consistency should be your number one objective. If you go to the supermarket, don’t give in on that one or two occasions at the checkout, unless you are prepared to do it each time you visit. If you tell you child you are leaving the park, don’t give into their demands when they want to stay, unless you are prepared to deal with their negative behaviour each time you leave.

Being consistent will also provide valuable boundaries which every child craves, plus teach them essential life skills. As they get older you won’t have children who run your home, abuse you or use other methods of manipulation to get their way. Remember, your child will get older and giving into small demands when they are young will turn into more extravagant demands in years to come! 

By Kim Chartres

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