Rest Forward
Nap Up: It's not laziness, it's a pro-active longevity practice.
I’m going to make a bold statement and say that if you’re alive on planet Earth today, you are likely living with at least some level of nervous system imbalance and some degree of trauma locked within your cellular memory.
Even if you have been thriving in the past few years of unprecedented weirdness and insanity, no one is immune to the part of our collective consciousness filled with fear, uncertainty, and a considerable amount of grief.
For some people, especially empaths more sensitive to the energies of division, there is still so much to process and integrate during this time of expansive evolutionary shift in human consciousness. It feels a bit heavy, even if it’s going well, there is a lot to process.
So as we navigate the varying degrees of intensity, exhaustion and trauma, both individually and collectively, a deep commitment to restorative rest is paramount. I’m not talking about simply taking it easy or scheduling in downtime. A proactive napping practice is far more impactful. This is a practice for neutralising the stress of being alive at this time, making that a priority, part of your wellness regimen.
A napping practice is a powerful way we can radically support ourselves as we move through the unknown future, which is always.
The Autonomic Nervous System
As we look towards various modalities for self-soothing or self-healing, we must start with the motherboard: the autonomic nervous system.
I know, this is a hot topic in ‘wellness’ right now, and I love that. This is because acts we’re slowly returning to the profound truth that times of stillness pro-actively support your body’s innate ability to heal itself.
The 3 States of the Autonomic Nervous System
NEUTRAL
This is baseline, normal function, going about business as usual. Also measured by beta brain waves, both high and low. Our most common state.
PARASYMPATHETIC
This is the restoration, detoxification and the reparation state of the body. Also measured by lower beta, theta and delta brain waves.SYMPATHETIC
This is the fight-or-flight state. A cascade of stress hormones such as cortisol and adrenaline are released. All repair systems SHUT OFF. Also measured by high beta brain waves.
All three states serve us in different ways. However, when we experience prolonged states of loneliness, fear, anxiety, anger or depression (or any form of shock or trauma even at low levels) we are most likely spending too much time switching on the sympathetic nervous system. Prolonged periods of sympathetic nervous system activity correlate with many long-term health risks. This is mainly because stress hormones that are released when the body is under the control of the sympathetic nervous system cause inflammation and impede the workings of our immune system.
In contrast, when we are under the influence of the parasympathetic nervous system (PNS) our bodies can digest food properly, absorb the nutrients into the cells more effectively, regulate blood sugar, regulate blood pressure, build antibodies and enable our bodies to perform their miraculously designed functions: detoxification and cellular regeneration.
Rest Forward with Proactive Napping
Rest-forward means putting rest in the bank. This is the opposite of remedying a sleep deficit, such as taking a nap after a bad night’s sleep or a night of excess. This is an important distinction. To rest forward means that you take time each day to encourage your body to switch on the parasympathetic nervous system, no matter if you’re tired or not, well-slept or not. All healing happens here. This is a prevention vs. cure approach, and prevention is always preferable.
Napping is my favourite way to switch on my parasympathetic nervous system and reboot my energy. I try to nap every day if possible, which to be honest, it is not. But it doesn’t mean I don’t try to fit it in.
Done correctly, and with a decent amount of regularity, a 20-minute power nap is extremely effective at restoring afternoon energy levels and brain function.
Some studies…(just a snapshot, the plethora of benefits of napping is widely accepted).
The Whitehall II Study: This long-term study conducted on over 23,000 people by researchers in the UK found that those who took a 30-minute nap at least three times a week had a significantly lower risk of heart-related issues compared to those who didn’t nap.
Sara C. Mednick's Research: Sara C. Mednick, a sleep researcher, conducted studies showcasing the cognitive benefits of napping, particularly the positive impact on memory and learning.
NASA Nap Study: NASA conducted a study that showed a 40-minute nap improved performance by 34% and alertness by 100% among pilots and astronauts.
The Allegheny College Study: A study conducted at Allegheny College found that individuals who took regular naps had higher levels of immune cell activity, particularly in cells responsible for fighting viruses and tumor cells.
The Study by the American Association for the Advancement of Science: This study reported that short naps may help reverse the hormonal impact of poor sleep. Specifically, it found that a 30-minute nap could counteract the stress-related changes in the immune system.
How to Nap, Properly and Effectively
Nap timing
Decide on the length of your nap and set a timer
Add on the time needed to fall asleep (around 5 minutes should do it).
Avoid oversleeping; it's best to never nap longer than 90 minutes
Best practice: complete your nap before 4pm or 5 hours before normal bedtime
Nap lengths
20-25 minutes: Extremely revitalising for brain wave patterns, optimal for daily napping. AKA the “The Power Nap”
45 minutes: Allows for deeper cellular restoration, ideal for making up for missed sleep or burst states of anxiety.
90 minutes: Reaches all three stages of sleep, best for exhausted states.
*Keep in mind, you don’t have to be tired to benefit from a healing nap.
Get UP! 3-2-1 I’m UP!
If you are lucky enough to fall into a deep sleep, in a warm, cosy, dark bed, the temptation once the alarm goes off, is to roll over and keep going. Don’t. Not even one snooze button. You must 3-2-1 GET UP.
Wait for it…
The first 10 minutes after a deep nap can feel very groggy and hazy, but that’s about the extent of it. Generally, within a mere 10 minutes, you feel a completely new wave of mental energy, optimism, and rejuvenation that is 100% palpable.
Schedule It! - Like everything else that matters
Create your weekly schedule around your nap time, just like you would for workouts, therapies, yoga classes, meditations, walks etc.
E.g.: Nap 3:00 pm | Focused work 3:30-6:00 pm | Yoga 6:30 pm
Do Not Disturb
Silence devices and inform others (who may be around) that you should not be disturbed during nap time.
Don’t Force it
You don’t have to fall asleep immediately or even at all. Simply closing your eyes and relaxing offers many benefits. If sleep is not happening, and you are enjoying being still and quite, finish your allotted nap time. Also, on the rare occasion, with the best of intentions there are times when it lying down in the afternoon just feels annoying and actually creates anxiety. If this is the case, my god just get up and try again tomorrow.
Set the space
Nap in a dark room or use an eye mask for better sleep. Use earplugs to block or prevent) disturbing noises and aim for complete silence during your nap.
Stay warm
Keep yourself warm as you lie down to counter the drop in body temperature during sleep. A hot water bottle or a heated blanket can be very helpful. I personally always nap with a hot water bottle over my chest which signals the body into a deeply calm state.
Be consistent
Although it can be challenging, still, try to nap at the same time each day. This will help to regulate your body's internal clock and optimise the quality of your night sleep.
Extras
I like to have a drink of water or tea ready to drink when I wake up, which helps me get out of my napping bed and back into my day.
Pee before
Aromatherapy. A few drops of any sedative or pleasing-to-you essential oil on a hanky close by. Why wouldn’t you?
Tech
Audio
Binaural beats lower brain wave frequencies. Binaural beats really only work with headphones. I prefer over-ear headphones for binaural beats. They can take a little getting used to, keep the volume on the low side.
Apps
Pzizz is a great free napping app and works well with over-ear headphones.
Hers is to more snore and peace,
Emily
xo