When you should Rest so when to Power Through

 

How To Take The Ideal Nap And Avoid Bad Sleep

Video taken from the channel: Tech Insider


 

Mayo Clinic Minute: The upsides and downsides of napping

Video taken from the channel: Mayo Clinic


 

How To Power Nap

Video taken from the channel: Seeker


 

Dr. Doghramji shares the best time to take a power nap

Video taken from the channel: Jefferson Health


 

The Scientific Power of Naps

Video taken from the channel: AsapSCIENCE


 

Dr. Oz on Why You Should Take a Power Nap

Video taken from the channel: DoctorOz


 

How to Nap and NOT Wake Up Groggy | 4 Tips

Video taken from the channel: Med School Insiders


The gist is if you can easily fall asleep between 11 a.m. and 3 p.m. in a comfortable, dark place for exactly 20 minutes, then yes, a nap can work wonders. If not, well, you might be better off powering through. Our circadian rhythm has two natural stages of sleepiness, usually in the middle of the night and another post-lunch. So whether you believe in napping or not, you can eliminate the guilt you feel when. Take naps in the early afternoon.

Napping after 3 p.m. can interfere with nighttime sleep. Individual factors, such as your need for sleep, your sleeping schedule, your age and your medication use, also can play a role in determining the best time of day to nap. Create a restful environment.

Daytime naps can be one way to treat sleep deprivation, says Sara C. Mednick, PhD, sleep expert and author of Take a Nap! Change Your Life. “You can get incredible benefits from 15 to 20 minutes. A power nap should never be longer than a half hour, longer than that and you risk messing up your sleep schedule. Knowing this, you can plan ahead to see when you’ll need to nap most. Are you really tired after work?

Plan your power nap for 5 or 6 p.m. Need a boost for the second half of your workday? Maybe you need a power nap at two, when the body is most likely to be in a low energy. To stay in stages one and two, take a power nap that is twenty to forty minutes long, depending on how long it takes you personally to relax enough to fall asleep. Any longer than forty minutesjust don’t do it.

Don’t go there unless you have a full ninety minutes to spare. More and more companies “are now having napping policies and they’re putting in nap rooms or nap pods where their workers can go for 15 or 20 minutes and take a power nap. Power naps take advantage of the effectiveness of this early part of sleep. A power nap starts in light sleep, but then becomes slightly deeper and moves into NREM stage 2. The goal of power napping is to stay in this stage of sleep for as long as possible whilst avoiding going into NREM stage 3, the deepest stage of sleep.

Stretch Your Power Nap at Night Into a Mini-Sleep Session. While most naps during the day should last between 20 and 30 minutes, you can actually sleep longer at night. A 90-minute power nap can give you a significant recharge.

That’s the amount of time it takes for your body to go through a full REM sleep cycle. Set an alarm for 15-30 minutes – no longer! Wake up and move around, then get started on your to-do list.

The best times to take caffeine during an all-nighter are the times when you feel tired. You might take a caffeine nap at the beginning of the evening, halfway through, and again in the morning. Strictly speaking, a power nap should be between 10 and 30 minutes. However, shorter and longer naps may also offer different benefits. Thus, you need to decide how long you have to nap, and stick with that amount of time.

2.

List of related literature:

• Communicate clearly: Always provide clear directions by describing a task, the desired outcome, and the time period within which the NAP needs to complete the task.

“Fundamentals of Nursing E-Book” by Patricia A. Potter, Anne Griffin Perry, Patricia Stockert, Amy Hall
from Fundamentals of Nursing E-Book
by Patricia A. Potter, Anne Griffin Perry, et. al.
Elsevier Health Sciences, 2016

This is an important step because different levels of activity before the nap affect the nap’s latency.

“Encyclopedia of the Neurological Sciences” by Robert B. Daroff, Michael J. Aminoff
from Encyclopedia of the Neurological Sciences
by Robert B. Daroff, Michael J. Aminoff
Elsevier Science, 2014

Predictability in sleep schedules begins with a consistent bedtime, which will commonly lead to a consistent morning wake up, which in turn creates the opportunity to make nap #1 happen by the clock.

“Precious Little Sleep: The Complete Baby Sleep Guide for Modern Parents” by Alexis Dubief
from Precious Little Sleep: The Complete Baby Sleep Guide for Modern Parents
by Alexis Dubief
Lomhara Press, 2017

This approach first suggests moving bedtime to a later time in the evening to coincide more closely with the child’s natural sleep-onset time (Milan, Mitchell, Berger, and Pierson 1981).

“Family Routines and Rituals” by Barbara H. Fiese
from Family Routines and Rituals
by Barbara H. Fiese
Yale University Press, 2006

To minimize this interruption, ensure that your child has received a good night’s rest, that the nap is postponed slightly if you are almost finished with training, and that the nap is made briefer than usual.

“Toilet Training in Less Than a Day” by Nathan Azrin, Richard M. Foxx
from Toilet Training in Less Than a Day
by Nathan Azrin, Richard M. Foxx
Gallery Books, 2019

To nap or not to nap seems to be a very individual decision.

“The Crystal Children” by Doreen Virtue
from The Crystal Children
by Doreen Virtue
Hay House, 2003

If you have the opportunity and need to nap, it is best to follow certain guidelines.

“Margin: Restoring Emotional, Physical, Financial, and Time Reserves to Overloaded Lives” by Richard Swenson
from Margin: Restoring Emotional, Physical, Financial, and Time Reserves to Overloaded Lives
by Richard Swenson
The Navigators, 2014

• Make Decisions in the Morning – The first two hours after you wake up is prime decision-making time.

“Personal Development With Success Ingredients: Step-by-Step Guide for Success, Wealth & Happiness” by Mo Abraham
from Personal Development With Success Ingredients: Step-by-Step Guide for Success, Wealth & Happiness
by Mo Abraham
eBookit.com, 2016

Skipping the nap might help a child adjust to an earlier bedtime more quickly, but it could also backfire, since an overtired toddler may have a harder time settling down.

“What to Expect: The Second Year” by Heidi Murkoff
from What to Expect: The Second Year
by Heidi Murkoff
Simon & Schuster UK, 2012

For example, if before falling asleep we make a strong decision to wake early, we shall do so.

“Eight Steps to Happiness: The Buddhist Way of Loving Kindness” by Geshe Kelsang Gyatso
from Eight Steps to Happiness: The Buddhist Way of Loving Kindness
by Geshe Kelsang Gyatso
Tharpa Publications, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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81 comments

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  • Love sleep? Here’s my playlist on sleep optimization: https://www.youtube.com/watch?v=XtDc_iJ-j-M&list=PL2ADAFpTg5abQoKp7C9nYgqAqqFbr61yK

  • When I first started napping I found myself sleeping for around 2 3 hours which of course is far 2 much. However the key to doing it right is to get your full 7 hours. Once you’ve established a good solid night sleep routine your day nap will just fall into place. I take a day nap every day and usually wake up between 20 minutes and half an hour of sleeping. This is the best I’ve ever felt in my life. No wonder most animals take naps.

  • Okay, someone please help. I can’t figure out for the life of me which cartoon or comic strip character this guy looks like. I feel like it’s late 80’s maybe early 90’s.

  • I accidently had the best power nap before without even trying. I didnt sleep all night so I got up to get something to eat and drank a soda, felt sleepy, fell asleep, and then about a half hour to an hour later my sister woke me up but I felt energized af. Probs the soda that helped so hey, a lil heads up to anyone trying to take a power nap. Im not sure if it is consistent though.

  • if you guys need a tip, nap in a CHAIR and not your bed. this will be 10000% easier to wake up in, when I take naps in my bed I fall asleep and my brain ignores all noises for 8 hours, but in a chair I wake myself up easily

  • Alarm is useless for me because when I fall in sleep I don’t hear anything, so it means I cannot take power nap or I shall wake up after 8 hours….

  • I feel groggy. ���� Waaa. Coffee helps. ��
    ‘Coffee naps’ don’t work for me because I already have trouble sleeping at night because of my ADHD. So coffee is probably going to fizz my brain up more before a daily power nap. And they are called granny naps in our house because they tend to be the duration of an entire 3 hour blockbuster. Haha.

  • This confirms my experience as If I go for a nap and fall into proper sleep I feel crap but I just lightly drift but I am still aware I feel better. There are two danagers of it failing,one is to go into a proper sleep and the other is you get lost in thought.

  • I’ve tried setting an alarm for twenty minutes but it takes me like two hours to fall asleep every time so I’m still awake when it goes off. I don’t get how people do it

  • Well in China,there is a 30 minute period devoted to resting children’s brains.Nice!
    No hard feelings about the territorial dispute.

  • I wish I was normal but my anxiety has ruined my sleep. I can’t sleep well and obviously can’t take naps. I have dark circles and feeling fatigued all dayX

  • I’m the kind of person to fall asleep in 1 minute and sleep through the loudest noises including alarm clocks police sirens ambulance sirens fire truck sirens being in a plane
    Like if you agree

    I’m not gonna get any likes am i?

  • It’s working indeed unless i’m very exhausted, I can somehow time my nap even if its only for 5-10 minutes and it feels like my sleep meter goes down to zero

  • I woke up from my so called power nap feeling groogy and still sleepy, I believe it is less than 30 min because I was having a hard time to sleep earlier. I think yesterday it works but it was 1 hours sleep. Hahahah. Is that even possible?

  • Doesn’t matter how short the nap is, I still feel like I’m ready for vengeance when I wake up from them. I don’t fully sleep during most of the period, so it’s not fulfilling anyways.

  • Thanks for the video! Sleep or rather the lack thereof has been my greatest struggle since and even before med school. Greetings from Germany!

  • Can you recommend a sleeping gadget that monitors sleep and wakes me up before i get to deeper sleep stages? Today I had the worst after nap feeling that I didn’t had in years.It felt like i was beaten with a baseball bat.Slept for 2 and a half hours, woke up with the signs of the flue. I had to take two pills just to behave like a human.

  • What cause the body to fall asleep harder both in the night and evenings? Its been harder for me to fall asleep lately, i dont use caffeine and i dont eat chocolate.

  • One thing I’ve struggled to gauge is do I time the nap when I lay down or should I time for time taken to fall into the nap state. Any tips?

  • I have heard to get a good “power nap” that rest with your keys (or something) in your hand. Once you drop item then you need to get up. Supposedly, that is all the time you need. Great video. Thanks for sharing.

  • It’s true. I power nap almost every day at work (in a small empty room) and man does it make me feel and perform waaaaay better. I sleep no more than 15 mins actually. I feel a pleasant tingly sensation and far more alert even after 5mins of napping. Pair that with coffee and I feel like a machine. I’ve been napping off and on for years now. In fact I just woke from a nap.

  • I’ve been doing power naps often now that I’m more busy and more tired and it really helps so much. Gives me that extra boost I need sometimes.

  • I work in a hospital, and i skip lunch so i could take my nap during my lunch break. I tell ya, its the most amazing power up i ever had. I usually take it for as low as 10 minuets to 1 hour. Its now a daily habit and a must. I feel like my body cooled down, extremely good mood and so focused. Also, i feel refreshed like mint baby.

  • thank you but my principal concern is how do i wake up 15 min later? I mean I tried alarm but because the time during which I tried to sleep is random, sometimes the alarm go off and I am not even asleep!
    Great video by the way

  • Works great for me when I don’t get enough sleep for a 8 hour shift. I’m going to be working two full time jobs soon so I really hope this will get me through both shifts. Working 80 hour weeks is hard.

  • A 20 mins. Power nap is d best becs less rhan that your brain dsnt rest and neyond 20 mins. Your bidy starts to get lethargic.. 20 mins.. your brain gets the rest it needs and the body dsnt get lethargic..

  • A good power nap from personal experience is…
    when your alarm goes off and be like what??? did i even fall sleep?
    why did that 20 minutes felt like 5 minutes? and i feel good and awake

  • What if I only sleep 4 hours at night and then I take a nap and sleep for like 3 hours to fullfil my 7 hours of sleep, then I sleep normally in the next day, how about that?

  • A lot if the great minds would hold a bell of some clingy metal in their hands, as they fall asleep the sound would wake them up.
    Example: car keys, little bell, hollow metal ball, ball bearing…

  • you know, this doctor is so right, i’ve been taking power naps for 25 mins, and i feel amazing. i feel like 2-4pm it’s the best time. if i sleep over 45 mins than it’s harder for me to fall asleep at night. but i feel great right after i wake up. i get sick a lot less and since i’m a soccer referee and have a regular job it helps a lot.

  • 2:16 actually that’s exactly what has been happening to me for many years now 6-7 hours every week night and then on saturday normally I sleep 10-11h (sometime on sunday too, but mostly saturday)

  • My nap time is at 5-6ish because that’s the time I’m usually home and relaxed and it’s sometimes an hour but after I nap I feel so much more relaxed and I do my homework but I’m awake later �� so I’m trying to stop that cycle haha �� I just love naps

  • You know the doctors are right but the doctors need to just shut up about it because all they’re doing is telling us what we need to do but they’re not actually fixing the problem the real problem is no company is going to let their employees take a power nap in America So really the doctors are telling us what we need to do Knowing that we won’t be able to What’s the good in telling us what to do if there’s no means to be able to do it It’s like telling someone they must drink plenty of water To stay hydrated but your boss doesn’t want you to get up to go get a drink of Water I mean I don’t think they’re wrong I think they’re right but what’s the good in telling us what we need to do if we’re not in control if we’re allowed to I mean we would be better off being homeless at least to can sleep on the street and don’t have Someone to tell you not to take a nap but at the same time it wouldn’t be because you be homeless really the only way you could ever really be able to sleep if you didn’t have a job Doctors don’t need to be telling us they need to be telling the people who are in charge of these big companies are tell people don’t ever sleep because Asti real problem they’re the ones who need to be told not us we know we need sleep but it’s not possible why tell us if there’s nothing we can do it’s cruel and unusual it’s like telling someone OK you need to get this much sleep we know you can’t but you need to do it and you’re most likely not going to be able to so you’re screwed

  • I slept for 5 hours last night. I made a double shot latte with no success. I woke up about 20 minutes ago from a 30 minute nap. I feel so much better!

  • Ha ha when my head touches a pillow for a nap, I’m gone. 1 1/2 to 2 hours of deep sleep later I’m back feeling like I need more nap but it’s always worth it for the fantastic dreams. I know this doesn’t qualify as a power nap but it gets me through my late night projects in my shop.

  • I was cramping real bad today so after my drivers ed i came home from school before my first class of the day. I thought i would not make it home and just pass out somewhere. I got home, i tried to make myself comfy in bed cause i wanted to avoid taking naproxen, ibuprofin or any strong stuff. I took some magnesium in the morning. I managed to find a good position fell asleep. Woke up like 2-3 hours later. My bed is below my window so i got a little sweaty from the heat but i’ve never been that relaxed or have taken a nap at all in years. Im not even joking, years!

  • Tips to fall asleep fast:
    1, Get rid of your thoughts, all of them: Imagine clouds and label them each as one of your thought, if they are too many you will have a tough time trying to fall asleep. Swipe them away one by one until your mind is pure white and calm, also pay attention on the upcoming new thoughts and gently swipe them away one by one as they come.
    2, Try to nap/sleep at the same time everyday: When you nap/sleep at the same time everyday, your body will get used with your routine and will know when is time to do it, making it much more easier.

  • I am so curious now… there’s a high possibility that I have narcolepsy (I’m being tested for it shortly). By this I mean I can doze off for just a few minutes and have a dream. Is THIS a valid reason why naps might not work for me?

  • I have never seen a cat set an alarm or drink coffee; they must be doing it wrong!

    In my opinion ( I only have a Master’s Degree no PhD ) when one naps every day, one’s sleep duration during a nap and one’s sleep duration during nighttime sleep will balance over time. The key; however, is to be consistent. ( And it helps if one is retired! )

  • 30 minutes nap doesn’t work for me. I’ve tried 2 times I still feel like a mess. 90 minutes however I feel refreshed, It is the feel I get after sleeping for 8 hours. Hopefully I will still able to sleep later tonight for napping for more than 30 minutes though.

  • I have this problem where I just can’t nap. And if I try to set an alarm for 30 mins I stay up for more than 30 mins and I go through this phase of trying to sleep and setting an alarm.

  • I used to take 1 hour naps not knowing this Infomation. Now I know that tired feeling when you wake up. But would it affect me let’s say 2 hours later when Ive finished work and going to play sports? Etc. Due to my work I find myself being sleep deprived around 3 days a week

  • its 12 in the afternoon and im staying up after an all nighter, im trying to look for confidence but laci doesnt help… 8 more hours to gooooooo

  • If i take a nap of just 20min… then after waking up my head starts paining��… my this problem irritates me alot… becoz of this problem m forced to sleep for an hour and 30 minutes in a day time plzzz suggest me how should i overcome this problem plzzzz plzzz i need ur help

  • Hi! Always awesome videos!
    I was wondering how can you accuretly meassure when you enter the first stage, so that I don’t “waste” those 10-30 minutes trying only to enter the Power Nap; also, 10 to 30 minutes is quite a gap of time, how can I figure out what’s best for me? Trial and error?
    Other questions that do come to mind, like “in which context and/or enviorment do I take a Power Nap?” or “if I’m not sleepy, is the Power Nap still something positive to do?”

    Thank you!

  • This video singlehandedly changed my life when I first saw it a few years back. I come back to it now to give it it’s proper accolades. I keep my power naps between 10 and 30 minutes using my phone’s timer, usually ballparked around 20-25 minutes, and it just helps! It’s so simple and brilliant. I love it.

    Thanks for making this easy to understand, informative video. And of course, special thanks as well for providing legitimate sources. I love science.

  • so, what about cat naps or “resting your eyes”. where you don’t actually sleep, but you do feel rested. is that just the first stage of sleep?

  • I went to bed at 1 during the weekdays and sleep 12 hours during the weekend, now I felt tired not matter how long I sleep, what can I do?

  • to all impatient people:
    if you nap and find difficulties sleeping at night don’t nap if you don’t have difficulties sleeping after then it’s ok to nap and the nap should be around 40 to 50 minutes not more
    there I just save you 3 minutes

  • I wake up at 5 o’clock everyday and feel fine but I have to wake up at 7 and I usually can’t fall back asleep. are naps okay to catch up on sleep? is there a way to sleep better thru the night so I don’t wake up so early?

  • This channel has most definitely made me more knowledgeable about topics I haven’t been urged to think about, in other words, thank you.

  • I have two alarms. One at 6 which is when I wake up and one that I set to usually between 1:30 and 3:00 am just so I can wake up and be like “YES I STILL HAVE A FEW MORE HOURS OF SLEEP” and then fall asleep again (I keep changing the time so my body won’t get used to the time and I can still fall asleep after I wake up) Is that bad for me /will it affect my sleep at all? will it reset my sleep cycle?

  • The Power of science to finally address the reality. Then the agenda finding a way to incorporate every finding for more productivity in the work place ha! Powerful utilization and Powerful shift to their public. You know the USELESS EATERS they created modern Genetically modified Food for.

    If you’ve ever professionally sprayed for bugs in your house instead of old methods not made by scientists.
    You know a cricket gets in your home to live longer by its nature and is pulling his working mind and non working legs behind him in 2 days after entering uour home all spry.
    Attack of the neurological system = G.M.O. foods and us = same.

    The science rats are used to research how to change DNA and to find the more subtle methods of murdering us in their dlow death agenda branch.
    So to eventually as they already have many times over apply attacks on the Population at large in many ways. Every way possible they can.

    Even these men speak out on THE EUGENICS AGENDA and they blinded you with SCIENCE!!

  • You mean sciences process led to the proof behind the saying POWER NAP.

    It was POWERFUL to all who knew and utilized the knowledge known already through the gift of life that God gave us. Ahhhhh naps!!! Love’m:-)

  • There’s no POWER in science. Science is a process not a diety.

    Scientists that we hear of today are either selling out, quiting up, or are decieved and are funded by special interest groups and are funded shills for the agenda.

    Scientists the ones the world refers to these days are only working to
    ● prove Gods Written Word a lie Psych

    ● create lies and assist in manipulating our perception of history and God His story was found a lie yet the world system that created the public school system to tear people from the TRUTH ABSOLUTE.

    That government supposedly can’t come up with funding for updating his-story books in the public school system.

    Yet the luciferian beast system uses money as one excuse, yet we spend million on traders and sets a blatant enemy of America as our President and never impeach and arrest him or Hillary just the same. They are free and Christians are persecuted all around the globe.

    The same system that gave what 6 top men living only to destroy America for the izlamic branch of the Jesuit Roman Catholic lucifarian pagan church of satan worshipers who created it. None ever paying for their crimes.

    No instead we have proof for many men who are sexual preditors in the Jesuit Roman Catholic lucifarian pagan church of satan worshipers for more yrs than I’ve been living. And that’s getting pretty high now. 47 still not one arrest shown and talked openly about amongst all this satanic distractions scattered everywhere.

    Islam infiltrating America for their own doctrines while created to do the blatant open dirty work of Satan. While the Jesuit Roman Catholic lucifarian pagan church of satan worshipers has a deal they never attack eachother.

    Like a Criminal mastermind using another only a petty dumbed down version of him (criminal) for their objectives.

    Only as in real life the criminal mastermind only allows what he wants and makes sure he’s getting his take regardless.

    The beast system still forces those lies on each generation raised up through their beast system as if all is the absolute truth (lies)

    Lucifarian agenda driven ‘SCIENTISTS”. The only ones we hear from and about for the most part as of late.
    They:

    ● build things like
    Cern to recreate the TOWER OF BABEL that Nimrod the Semerian in the living word of the HOLY BIBLE tried to do in rebellion to God. Just as Gods Word says

    “There is nothing new (not one thing) under the sun (they worship as god)

    Oh they build it and then do dances to the Hindu god Shiva who created kali out of his 3rd eye they put out front of Cern.
    And they built CERN on the sacred Ground of the Greek god in the Bible called Apollo or Apollyon in the Greek or abbadon in Hebrew.

    ● The Power of the result of scienctific research in
    Chemtrails
    G.M.O. foods “they” force on us like bullies
    Certain Plastics estrogen mimicers let alone poisons in our plastics and even wood they pushed to sell treated. Sooo much/many more
    Don’t forget science and vaccines

    Our modern scientists are more religious and fanatical in their actions than any other individual agenda driven sector or faction or entity taken over by the beast system. What they are doing will lead to your (all non 13 bloodlines ) death or literal not just spiritual enslavement. Yet you build them you can’t see yet know this as if they are a diety. Yawwwwn! Your shill scientists are:

    ● Manipulating our lung system
    ● Manipulating our digestive system
    ● Manipulating our endocrine system
    ● Manipating our cognitive abilities
    ● Manipating our perceptions if they have their way anti Christ only of course and they push
    pro hindu gods
    pro Egyption gods
    pro Greek gods
    Just as the tv programming has always done in my 47 yrs

    ● Manipulating our hormone system

    ● Manipulating our DNA
    They are originally in our lifetime and before ours secretly and now blatantly open about promoting the Babylonian gods of this world in almost every form of entertainment now.

    I didn’t grow up with the Truth of Gods Word. I grew up in a home influenced and shaped by the agenda.

    Proof of Gods Word as Fact!

    True science validates the POWER of TRUTH (GOD).

    Proof has proven everything that the Word of the Only One True God of the Living Word says in His living Word.

    None of which I mention you can deny as ABSOLUTELY TRUE!!!! But you could prove me right if you apply yourself on something other than your master.

    I’M HOLDING BACK ON MODERN SCIENCE FOR TIME HERE. Sadly one of the things I mentioned in the list of facts is more than enough.

    Do you deny all I’ve said?

  • There’s no POWER in science. Science is a process not a diety.

    Scientists that we hear of today are either selling out, quiting up, or are decieved and are funded by special interest groups and are funded shills for the agenda.

    Scientists the ones the world refers to these days are only working to
    ● prove Gods Written Word a lie Psych

    ● create lies and assist in manipulating our perception of history and God His story was found a lie yet the world system that created the public school system to tear people from the TRUTH ABSOLUTE.

    That government supposedly can’t come up with funding for updating his-story books in the public school system.

    Yet the luciferian beast system uses money as one excuse, yet we spend million on traders and sets a blatant enemy of America as our President and never impeach and arrest him or Hillary just the same. They are free and Christians are persecuted all around the globe.

    The same system that gave what 6 top men living only to destroy America for the izlamic branch of the Jesuit Roman Catholic lucifarian pagan church of satan worshipers who created it. None ever paying for their crimes.

    No instead we have proof for many men who are sexual preditors in the Jesuit Roman Catholic lucifarian pagan church of satan worshipers for more yrs than I’ve been living. And that’s getting pretty high now. 47 still not one arrest shown and talked openly about amongst all this satanic distractions scattered everywhere.

    Islam infiltrating America for their own doctrines while created to do the blatant open dirty work of Satan. While the Jesuit Roman Catholic lucifarian pagan church of satan worshipers has a deal they never attack eachother.

    Like a Criminal mastermind using another only a petty dumbed down version of him (criminal) for their objectives.

    Only as in real life the criminal mastermind only allows what he wants and makes sure he’s getting his take regardless.

    The beast system still forces those lies on each generation raised up through their beast system as if all is the absolute truth (lies)

    Lucifarian agenda driven ‘SCIENTISTS”. The only ones we hear from and about for the most part as of late.
    They:

    ● build things like
    Cern to recreate the TOWER OF BABEL that Nimrod the Semerian in the living word of the HOLY BIBLE tried to do in rebellion to God. Just as Gods Word says

    “There is nothing new (not one thing) under the sun (they worship as god)

    Oh they build it and then do dances to the Hindu god Shiva who created kali out of his 3rd eye they put out front of Cern.
    And they built CERN on the sacred Ground of the Greek god in the Bible called Apollo or Apollyon in the Greek or abbadon in Hebrew.

    ● The Power of the result of scienctific research in
    Chemtrails
    G.M.O. foods “they” force on us like bullies
    Certain Plastics estrogen mimicers let alone poisons in our plastics and even wood they pushed to sell treated. Sooo much/many more
    Don’t forget science and vaccines

    Our modern scientists are more religious and fanatical in their actions than any other individual agenda driven sector or faction or entity taken over by the beast system. What they are doing will lead to your (all non 13 bloodlines ) death or literal not just spiritual enslavement. Yet you build them you can’t see yet know this as if they are a diety. Yawwwwn! Your shill scientists are:

    ● Manipulating our lung system
    ● Manipulating our digestive system
    ● Manipulating our endocrine system
    ● Manipating our cognitive abilities
    ● Manipating our perceptions if they have their way anti Christ only of course and they push
    pro hindu gods
    pro Egyption gods
    pro Greek gods
    Just as the tv programming has always done in my 47 yrs

    ● Manipulating our hormone system

    ● Manipulating our DNA
    They are originally in our lifetime and before ours secretly and now blatantly open about promoting the Babylonian gods of this world in almost every form of entertainment now.

    I didn’t grow up with the Truth of Gods Word. I grew up in a home influenced and shaped by the agenda.

    Proof of Gods Word as Fact!

    True science validates the POWER of TRUTH (GOD).

    Proof has proven everything that the Word of the Only One True God of the Living Word says in His living Word.

    None of which I mention you can deny as ABSOLUTELY TRUE!!!! But you could prove me right if you apply yourself on something other than your master.

    I’M HOLDING BACK ON MODERN SCIENCE FOR TIME HERE. Sadly one of the things I mentioned in the list of facts is more than enough.

    Do you deny all I’ve said?

  • I once powered nap on school night and woke up feeling my heart just had 5 cups of coffee, didn’t fall asleep until the last class

  • I’ve heard that napping with your legs elevated helps by keeping more blood around your brain area. I started napping this way and it does seem to help. Time duration is still the number one thing.

  • I want to get into power naps because I’m always super busy and end up getting really tired around lunchtime (even though I’ve had 8ish hours sleep the night before!) but my problem is that I literally fall into a huge deep sleep as soon as I hit the pillow. It’s not that I’m sleep deprived because I’ve been tested for that and my sleep hygiene is deemed healthy by a doctor but for some unknown reason, my brain seems to go straight into stage 3 of the sleep cycle as soon as I close my eyes. Therefore, when I wake up after 30 mins, I’m groggy, even more tired than I was before the nap and I sometimes feel sick. Does anyone else have this problem?

  • Would a powernap make your voice and immature demeanor less annoying? Terrible! Hope you get a job doing something else, like a grocery store produce stocker

  • How come nobody can answer my question? Does a nap (the fucking timer) start as soon as your head hits the pillow? Because if that is so then i cant take a 20 minute nap. I will only get 3 to 2 minutes of stage 1 sleep. the forst 15 or so minutes are me trying to fall asleep, using breathing exercises and counting sheep or whatever. Even though i usually just think about what i did throughout the day. But when i strggle to fall asleep i have to resort to such methods. Anyways how the hell am i supposed to take a 20 minute nap? Should i set the timer for 35 minutes or 20?

  • If you have insomnia where you wake up all night, and it typically takes you a long time to fall asleep, are power naps still an option during the day to try to help you with energy levels? If so, and you know it takes you at least 45 minutes to fall asleep, should you still attempt to do this?

  • If you have the time, 90 minutes is a full cycle of 1 REM and you will feel refreshed. 60 mins is the beginning stage of REM and you may feel a little groggy but should be fine for your memory. 30-50 mins is what you want to avoid.

  • I was going to take a LEGIT nap just now and I thought that I got this, “I will only sleep for 20 minutes!” Buuut I woke up now, two hours later… But Im actually feeling good tho so it was worth it..;)

  • I can take 5 minute power naps. �� well 10 mins is ultimate and better though. Anything above that and you have serious chances of falling into deep sleep and then may God help you. �� Also power naps work better if you keep in mind that ‘i have to get up’. That will keep your brain from compeletely shutting off preventing you from falling into deep sleep. I just took an 8 min power nap and I’m texting right after. ��

  • I took a nap after watching this. I slept for around 30 minutes, and it felt so damn good. Then, after another five minutes, I woke up again and another 50 minutes had went by. Damn.

  • Muslims have known Nap for over 1400 years
    And that Muhammad is the prophet of Islam and the Muslims are so
    Islam is the religion of the right from God in which the guidance of mankind

  • Sometimes though, i find it difficult to nap bexause whats on my mind is always gnawing at me and so my brain does this and does that until i become anxious and then… then food. So in other words…

  • Sometimes when i try to sleep it takes me 15 min or 30 min as my mind thinks millions of things therefore i dont know whether i should plan sleeping for 50 min so that i wake up from stge 2

  • A good trick when napping while your closing your eyes, you visualize the duration…and it works you automatically wake up after…most of my naps (unless i’m very tired are 1 hour)…a very worthwhile yes!!!

  • so why do most people over the age of 50 can’t fall asleep at normal bed time at night or stay asleep if one would take a nap during their normal daily activities?

  • I usually use “Naps” to catch up on missed night sleep. Longest “nap” I’ve ever taken was 4h. But I only got 3h of sleep during night and I REALLY needed it. Usually my naps are like 60-120min. I know that feeling of “UGGGHH” but the tiredness is gone and that’s what I want.

  • Someone know the specialist I could talk with about this? I study architecture so I can´t avoid naps sometimes, even I have to sleep like 3 hours. My life is a mess:(

  • OK let me see if I got this right. I brew up the coffee, hold it in my lap and doze off. when I fall asleep the scalding coffee pouring onto my crotch will wake me up.

  • You only need 6 hours of sleep, 8 hours is a media perpetuated myth and just make sure u nap doesn’t cross th 3pm mark so your have “sleep pressure at nyt”. Hack!!!

  • I had about a 2-hour sleep debt that I‘d accumulated over two days, and I fell asleep a couple hours earlier for 20 minutes. I now feel SO rested & refreshed, and even look more youthful! I feel the best I’ve felt in days or weeks, and I wanna know how I can recreate this experience, at will.

  • All he said in the first 2 minutes is that you’ll be less tired at night if you take a nap during the day, doesnt take a phd in neuroscience to guess that

  • 1:20 next time when you put subtitle be serious. I feel sorry for the people who cant hear but relay on subtitle btw its a good information and love your channel

  • looks like, after watching this, my prep/presentation/performance skills need some POWERING UP. i def. need to level up my stuff, mayne…

  • What about marine mammals that sleep one hemisphere at a time? That sounds like an evolutionary answer to sleep debt to me. From my understanding of elephants, they only sleep about 2 or 3 hours a night, and when they have to forego even that small amount of sleep it appears to have no negative effect on them. And prey animals that live on open plains in groups barely sleep as well. I’m not saying humans should forego sleep, but I don’t think that sleep is the same for all living creatures.