|
|
| |
|
|
| |
6
Minutes to a Sharper Memory
New study suggests you can really benefit from a
mini-nap
WebMD Feature
We know now that restful sleep helps us to consolidate
our memories, among other great things it does for us.
And we also know that naps can have similar, albeit
smaller-scale benefits. But a "nap" is generally thought
of as being either a 20-minute "power" version or a
longer one that allows you to go through a full cycle of
sleep (through all the 4 stages, not just the first
two). Or is it?
News flash: you can really benefit from a mini, 6-minute
nap.
In a new study just published, German researchers have
shown that if you nap just six itty-bitty minutes during
the day, it will not only make you feel better but will
also improve your ability to learn and remember.
Sounds like a new fad diet, doesn't it? But rather than
the slogan "slim in 6," we can say "sharper in 6." And
unlike a diet that takes so much effort with no
guarantees, this is quite real and can help everyone.
Here's how the scientists at the University of
Düsseldorf figured it out:
First, they asked university students to memorize a list
of 30 words. Afterwards, the participants were either
allowed to play a video game or to take a nap in a quiet
room. The napping times were varied, though. Some
students were allowed to take a 50-minute nap, whereas
others were took 35-minute and 6-minute naps.
When researchers compared the groups, they found that
nap takers consistently remembered more words. On
average, those who napped for six minutes remembered one
word more than the video game players, while people
taking the longer naps remembered two words more.
The fascinating finding here--and the reasons for how
six minutes can be so meaningful--is that most of the
memory improvement is linked to changes in the brain
that happen right when you start to doze off. And these
changes remain active for a certain time period, even if
your sleep is disrupted and you wake up shortly
thereafter.
With this kind of news, don't you wish you could bottle
up a 6-minute nap and stick a label on it that says: "6
Minutes to More Memory!" Maybe it would trump the ginkgo
biloba market, a popular herbal supplement for
"improving memory."
In fact, I think you'd be rich. Too bad there's no such
thing as a bottled nap. Well, unless you consider the
ingredients you need to have a good one:
-
A quiet, safe, and comfortable place that's free of
phones, loud noises, disruptive people, and direct
sunlight.
-
A light blanket to keep you warm since your body temp
will take a dip.
-
A small alarm clock or wristwatch alarm you can set.
Avoid napping past 3 p.m., and watch what you eat and
drink beforehand. Anything high in fat, sugar, caffeine
or other stimulants can interrupt your sleep. Go for
calcium and protein within two hours of nap time. Once
your nap is over, get up and walk outside if possible,
as this will help wake up fully and set your body's
internal "clock" on schedule.
Think about it: every day you have the opportunity to
become a better, sharper you, ready to learn new things
quickly and take on challenges in just 6 minutes.
Oh, but don't get too excited if you're sleep deprived.
In other words, don't try to make up for lost sleep with
those 6 minutes. They are the bonus 6 minutes after your
good night's sleep. So sleep tight first, and practice
the art of napping second.
©
WebMD. All rights reserved.
|
|
|
|
|
|
|
| |
| |
|
|
| |
|
|
|
|
|
"every day you have the opportunity to become a
better, sharper you, ready to learn new things
quickly and take on challenges in just 6 minutes." |
|
|
|
| |
|
|
It's
easy to stay up to date on the things that interest you.
Just 
