Month: August 2016
7 Easy Tips on How to Get the Perfect Nap
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Have you heard of the perfect nap?
It’s not uncommon for people to feel sleepy during the day. And this is actually regardless of whether one had enough sleep the night before or not. It can happen while you’re at work or even at school.
Although you can fight sleepiness with a cup of coffee, research proves that napping is actually the better solution.
Here’s a quick rundown of the most common benefits of taking power naps.
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Reduces Stress and Anxiety
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Stress and anxiety can affect your performance and productivity. Research proves that getting enough sleep can help you reduce both. Aside from ensuring that you get enough sleep at night, taking quick naps can be very beneficial to you as well.
Increases Productivity
It’s easy to think that taking 20 minutes from your work time for a nap can affect your productivity. On the contrary, however, it’s actually the exact opposite.
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Taking a short nap can help improve your response time and creativity. It can also reduce your errors at work and boost your overall productivity.
Improves Memory
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You’ve probably already met people who tend to sleep over something so that they can easily remember it. Although the idea may sound absurd, research suggests that taking a nap can actually boost a person’s memory.
A nap can’t only improve your ability to retain information; it can also help you assimilate new data.
Controls Weight
Ghrelin hormone is what makes people crave for certain foods. It’s mainly triggered by lack of sleep. If you want to resist your food cravings and control your hunger, taking frequent short naps might do the trick.
Lowers Blood Pressure
High blood pressure affects millions of people across the globe. Although there are medicines and treatments available to control the condition, taking a simple nap can also be very useful. According to scientists and medical professionals, taking a 45 minute nap can significantly reduce a person’s blood pressure.
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If you are struggling to get the perfect nap, here are some of the things you can try:
TIPS FOR A PERFECT NAP
#1 Prepare Yourself Psychologically
Napping doesn’t always mean you’re lazy. If you have any doubts or you feel like you’re doing something wrong when dozing off in the afternoon, there’s a good chance you won’t be able to get the most out of it.
#2 Choose the Correct Time to Nap
The best times to nap is late in the morning or just after lunch. Napping late in the afternoon can only throw you into a deep sleep, which can leave you groggy. It can also take up a lot of your time and decrease your productivity.
#3 Time Yourself
A perfect nap should last between 20 and 25 minutes. Because of this, it’s essential that you have an alarm clock near you so you don’t oversleep.
Drinking a cup of coffee before napping helps, too. Since the effects of caffeine usually kick in after about 20 minutes, it should help you wake up quickly.
See Also: How to Supercharge Your Afternoon With a Napuccino (aka a Coffee Nap)
#4 Find a Good Location
A nap might be short, but you still need to choose the right place to have it. You should find a place that is clean and quiet, where there are no passersby or ringing phones to distract you.
#5 Keep the Lights Out
Turning off any light sources in the office and drawing the blinds will make it easy for you to sleep. However, if these things aren’t possible, then a sleep mask can come in handy. It’s comfortable to wear but very effective in keeping out the light.
#6 Lie Down
It can take 50% longer for you to fall asleep when you’re in an upright position. Unfortunately, however, you don’t always get to lie down when you’re in the office or at school.
If you can’t lie down, just assume any position you’re comfortable with. It’s essentially the key to getting the perfect nap.
#7 Come up With a Schedule
Scheduling your rest is important if you want to get the most out of it. Once you’re able to come up with a schedule, make it a point to follow it consistently.
See Also: How to Boost your Afternoon Energy with a Power Nap
CONCLUSION
A 20-minute nap a day can have tremendous effects on your health and work performance. It might feel a bit awkward at first, particularly if you’re not used to it. However, with its list of benefits, getting the perfect nap is a must-do in your daily routine.
How do you get yourself to take a power nap? Do you have any other tricks to make napping easier?
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Home Kisito / Albert Faus
© Giovanni Quattrocolo
- Architects: Albert Faus
- Location: Ouagadougou, Burkina Faso
- Collaborators: Ferran Grau, Miquel Feliu, Miquel Comadran, Octave Petit
- Client: Nasaras by Home KisitoArea Association
- Area: 235.0 sqm
- Year Of Project: 2015
- Photographs: Giovanni Quattrocolo, Albert Faus
- Structure Calculations: Antoni Espona
- Lighting: Meritxell Vidal
- Management: Llum Álvarez, Patricia Urdampilleta
- Exterior Area: 45h
- Budget: 49.500 €
© Giovanni Quattrocolo
HOME KISITO is a Residential Childcare for babies 0-24 months. Recent years some children have come presenting disabilities result of encephalopathy, which is why it has been impossible to find a host family until now. The orphanage is permanently at the limit of its capacity which forces babies and infants with disabilities to share resting place. As the responsible explained, this practice makes the center incurs malfunction because children need a specialized and differential treatment.
© Giovanni Quattrocolo
In the summer of 2012 four young women held a volunteer at the orphanage. The day with the creatures and their carers and the discussions with the religious head of the center led them to propose the construction of the house for children with specific needs of HOME KISITO.
Plan
Section
The pre-existing building consists of a central structure and two other volumes located in the eastern third of the plot. The new construction takes a substantially centered position on the empty space remaining, parallel to the facade of the main edifice of the orphanage, and along an axis defined by the powerful visual reference that represents the high water tank. The resulting area between the two buildings becomes the entrance square to the center, site for receptions and future playground in the shade of the mango trees.
© Giovanni Quattrocolo
© Giovanni Quattrocolo
The program was defined based on the demands of the Principal Sister and with the estimating donations aspired to achieve. It consists of a field access, a treatment, a block of services and accommodation wing.
© Albert Faus
© Albert Faus
The design and construction of the building attempt to alleviate the constraints of the local climate, such the long periods of high average temperatures with low relative humidity and the rain accompanied by strong easterly winds in summer. To the east of the main façade is a thick stone wall, which acts as a protective screen for the storms and the uppermost of the twin roofs exceeds the height of the building by some 2.5m, creating at the same time a shady perimeter and lowering the nearby outside temperature. Different lines of evergreen trees are planted perpendicular to the direction of the prevailing breezes (east to west), which, in addition to humidifying the air, provide protection from the afternoon sun (flamboyant), reduce the height to a scale more in line with the kiddies (cashew) and provide an abundance of fruit (mango).
Details
The interior of the building is kept cool thanks to the compressed earth walls, vaulted ceilings and flooring. The coloured “insect screens” on the façades allow the vestibule to be configured as a protected, permanently ventilated internal passageway, permitting cross ventilation and emitting warm rising air. This effect is accentuated with the openings at the opposing ends of this corridor (north-south) and at the level of the terraces (east-west), as well as in the vertical plane, with the interruption of BTC in the central vaults being replaced by an insect screen on metal frame.
The work has been carried out in a “choral” process, seeking the optimal actor at the lowest possible cost in each phase. The excavation and concrete elements were awarded to a company which agreed to reduce profit margins, taking the social nature of the project into account. The walls were built by young trainees and the ceilings by a highly experienced crew. The stonework and metallic structure was entrusted to teams who had already worked on previous projects, such as the group of women who rendered the interior stone facing by hand with clay plastering. And finally, we adapted the local technique to make chairs and loungers weaving with colored plastic mesh to get the “mosquito nets” of facades and corridor, working with an association of blind and partially sighted people.
© Giovanni Quattrocolo
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