Read Take a Nap! Change Your Life. by Sara C. Mednick Mark Ehrman Online


Imagine a product that increases alertness, boosts creativity, reduces stress, improves perception, stamina, motor skills, and accuracy, enhances your sex life, helps you make better decisions, keeps you looking younger, aids in weight loss, reduces the risk of heart attack, elevates your mood, and strengthens memory. Now imagine that this product is nontoxic, has no dangeImagine a product that increases alertness, boosts creativity, reduces stress, improves perception, stamina, motor skills, and accuracy, enhances your sex life, helps you make better decisions, keeps you looking younger, aids in weight loss, reduces the risk of heart attack, elevates your mood, and strengthens memory. Now imagine that this product is nontoxic, has no dangerous side effects, and, best of all, is absolutely free. This miracle drug is, in fact, nothing more than the nap: the right nap at the right time. The work of Sara C. Mednick, Ph.D., a researcher at the Salk Institute and the leading authority on the study of the nap, Take a Nap! Change Your Life. is the scientifically-based breakthrough program that shows how we can fight the fatigue epidemic—which afflicts an estimated 50 million Americans—through a custom-designed nap. Take a Nap! Change Your Life. explains the five stages of the sleep cycle, particularly Stage Two, Slow Wave Sleep, and REM, and the benefits each one provides; how to assess your tiredness and set up a personal sleep profile; and how to neutralize the voice in your head that tells you napping is a sign of laziness. (Not that anyone would have called JFK, Churchill, Einstein, or Napoleon a slug-a-bed.) Using the unique Nap Wheel on the cover and interior graphs and charts, it shows us exactly when our optimum napping time is, and exactly how long we should try to sleep—even how it’s possible to design a nap to inspire creativity one day, and the next day design one to help us with our memory. There are tips on how to create the right nap environment, a 16-step technique for falling asleep, a six-week napping workbook, and more....

Title : Take a Nap! Change Your Life.
Author :
Rating :
ISBN : 9780761142904
Format Type : Paperback
Number of Pages : 141 Pages
Status : Available For Download
Last checked : 21 Minutes ago!

Take a Nap! Change Your Life. Reviews

  • Jonathan
    2019-01-15 02:58

    Don't let the silly promises on the cover fool you--this is a down-to-earth and very useful guide to the benefits of napping and how to make them work for you. Mednick discusses the research on the considerable benefits of napping, details the best times to take naps depending on what kind of boost you need, provides information on the ideal length of naps, and explodes various myths surrounding nap (e.g., taking a nap won't ruin your sleep at night assuming that you nap early enough in the day). I'm generally not a fan of self-help books but greatly appreciated this one. And it's a quick read.

  • Sun
    2019-01-17 03:14

    This is a book about naps and why you should take them. Naps don't work for me because I tend to oversleep and wake up groggy and nauseous. That however doesn't take away from the science behind napping, and why it's a brilliant strategy for some. The author of this book, Sara Mednick, is a sleep researcher who promotes her research into napping with customary American confidence and enthusiasm. I, on the other hand, am a curmudgeonly researcher who thinks there ought to be a little discussion the other side of the coin, why naps may be bad for you (as some studies have shown). The best bit of this slim volume is the handy spinning wheel on the front cover - a clever way both to show the concepts behind napping and to individualise when one should nap.

  • Courtney Stoker
    2018-12-21 02:18

    I would give this book a much higher rating, but it doesn't have ANY references. Pretty sure if I'm trying to convince my boss to institute a napping policy (something the book encourages you to do), I'm going to need more than just this book as a citation. They're going to want to see I've done my research, which I will have to start from scratch, since this book doesn't even have a references page or anything. I wasn't expecting a full Works Cited; this isn't an academic text. But SOME guidance in doing your own research on sleep would have been appreciated from an author with a PhD.

  • Joe
    2018-12-27 19:03

    Take a nap. That is basically it.I found the author incredibly sexist, boring and annoying.Take a nap at some point most days. Ideally between 1-3pm for up to 90 minutes but it can be as short as 15 minutes and practically any time of day except for 3 hours before your main sleep time.None of the links in the book continue to work properly and her main website is full of spam posts.I've just saved you hours of reading the same thing over and over with a load of fluff in-between.

  • Wadeeah Alfaraj
    2019-01-03 03:13

    كتاب بسيط بمحتواه واسلوبه، ومعلوماته متداولة بين عامة الناس. يبعدك عن الملل بالقصص القديمة الرومانية المضافة.واتمنى لو تطبق لدينا فكرة نوادي اخذ القيلولة المذكورة فيه.معلومة : ""مدة القيلولة من ٥ دقائق الى ٣ ساعات وماعدا ذلك يخرج من مسمى القيلولة. وافضلها التي تكون من ٢٠ الى ٣٠ دقيقة.""

  • ولاء
    2019-01-16 21:02

    جميل جداً واكثر من رائع مليء بالمعلومات الجديدة وغير فكري عن القيلولة تماماً

  • Manon van Mil
    2019-01-07 22:14

    I'm convinzzzed.

  • Ben Nesvig
    2018-12-30 22:00

    Viva la nap!

  • BookBec
    2019-01-06 00:57

    So here's my unanswered question: If it takes me 30 minutes to fall asleep for a scheduled 45-minute nap, does that count as a 15-minute nap or a 45-minute nap, and do I end up getting less-than-ideal sleep cycles in my nap?This book was interesting, encouraging, and easy to read ... a bit too easy, with a big font that came across as more "friendly" than "serious" and a feeling of oversimplification at times. But I did learn that my tendency to oversleep leads to my zombielike post-nap "sleep inertia," so I'll stick to shorter naps and see if they're more helpful.

  • Marco Villar
    2019-01-01 23:59

    Great explanation about the benefits of napping, you’ll learn it’s the key to improve your performance, mental clarity and much more.

  • Sergei Moska
    2018-12-29 22:23

    It's been a while since I've read this book, and it did not survive a recent move from San Diego to Los Angeles. Chad asked me to comment on it, so here I go. Everything that follows is me working from memory, so I apologize if I accidentally mischaracterize the book.Like Chad, I had high hopes for this book. Napping, and sleep in general, is one of those weird topics that people don't write about much, at least not in a convincing way. I forgot how the book was recommended to me, but I Googled the author and checked out a talk she gave ( I wasn't a big fan of her presentation style, which I thought was too patronizing, but she has solid credentials and seemed to know what she was talking about it. So I bought the book and was quickly disappointed. The book is obviously very pro-nap. My problem is that the material is mostly either (1) obvious, or (2) dubious. The obvious material - napping is good for your health, there is a social stigma against napping, stuff on good sleep hygiene, etc - was pretty unobjectionable but not very helpful. I'm guessing that most of her audience, like me, was already sold on the idea of napping and wanted to either geek out on lots of detail or to get excellent advice. Re: the former, the author does provide an explanation of the different phases of sleep and the sleep cycle in general. Fair enough, but if I remember correctly, I already had that information via her one hour presentation. And to be fair on the other end, it's not as though that information was not very easily available online. Regarding the "excellent advice", the author tries, but her recommendations are very dubious (but harmless). The thesis of the book, and the justification for the gimmicky spinning thing on the cover, is that the time of day that you nap will influence the ratio of the different phases of sleep that compose the nap. The timing of the nap is relative to when you wake up from your normal sleep. In other words, what matter's isn't so much that you nap at 10:00am (or whatever), but that you nap 4 hours after waking up your longer sleep. So if you sleep until noon, then (for the last time: if memory serves me) an analogous nap would be at 4:00pm. This nap will have a different composition than one taken 10 hours after waking up.The author suggests that if this is correct, then we can and should time our naps so that we receive particular benefits from them. Creative types will benefit from napping earlier, while those who want to emphasize physical recovery should nap later. The author gives a variety of "nap regimens". My first instinct is to say that this is laudable, but I'm actually not so sure. Is this a good faith effort to provide new, interesting information? Or is she creating an impressive structure to make readers feel as though they are being "scientific" in their approach?I have two main problems with her suggestion. First, I don't remember there being much,, if any, information showing that a nap taken earlier shows an increase in performance in creative endeavors relative to a nap taken later. And if there is a difference, what is the magnitude of the effect of changing the timing of the naps? There's no real way to know, and this severely undermines the credibility of the author's main original argument, i.e. that we should structure our precisely in order to maximize the benefits they provide.This leads me to my second problem: the author oftentimes does not seem to appreciate just how difficult it is for people to structure their lives to take nap at any time, let alone at some prespecified, optimized time that is a function of when the person woke up. If she is right that most of her readers live in a culture that stigmatizes naps, it seems a little ridiculous to suggest that I really should be napping at 2:30pm (sorry, boss) because today happens to be leg day at the gym, and that tomorrow I should nap at 9:45am (sorry again, boss) in order to be boost my creativity.I think that a reasonable hypothesis is that the differences between nap times produce negligible effects on actual performance. If this is right, then fussing about timing is like a dieter fussing over the number of calories in celery. If engaging in the activity provides the vast majority of benefits, then I would guess that sweating the small stuff would actually decrease compliance. Rather than nap when we can, we're more likely to think "Oh, well, I missed my morning nap so what's the point." Final thoughts: the book provides some information about sleep and a small "rah rah" bit of encouragement for people who are already sold on napping. If that's you, then I don't think you'll learn much, but you might be a little more inspired to make napping part of your life. And one very last time: if I misremembered anything or misrepresented the book, sorry.

  • John Yafi
    2019-01-11 00:08

    Very good book, about sensitive topic. It is the reason for successful life. You have to have good sleep and naps!!

  • عبادة الحمصي
    2018-12-31 02:24

    فوائد القيلولة:١- تزيد من حدّة يقظتك ٢- تسرّع من أدائك الحركي٣- ترفع من معدّل الدقة لديك ٤- ترشدك إلى اتخاذ القرار السليم ٥- تقوّي ملاحظتك٦- تقوّي نتائجك النهائيّة في الشركة تعمل بها ٧- تحافظ على شبابك ٨- ترفع كفاءتك الجنسيّة ٩- تساعدك على إنقاص وزنك ١٠- تقلل من خطر إصابتك بنوبة قلبيّة أو سكتة دماغيّة ١١- تقلل من خطر اصابتك بمرض السكر١٢- تزيد من قوّة تحمّلك ١٣- تحسّن من حالتك النفسيّة ١٤- تعزّز ابداعك ١٥- تقلّل من توترك ١٦- تنشّط ذاكرتك ١٧- تقلّل من تعاطيك للعقاقير والكحوليّات ١٨- تخفّف من آلام الصداع النفسي والقرحة والمشاكل الأخرى ذات الآثار النفسيّة ١٩- تبعث شعورًا بالرحة وتحسّن من جودة النوم الليلي ٢٠- تجعلك تبدو على ما يُرام فكرة الكتاب جيّدة، وصحيح أنّ القيلولة مفيدة ورائعة، ولكن الكتاب مليء بالحشو والثرثرة التي لا داعي لها ... القضية باختصار خذ قيلولة كلّ يوم بقدر معقول (ساعة-ساعة ونصف) وسيتحسّن أداؤك بقيّة النّهار، واعلم أنّ القيلولة مكمّلة للنوم الليلي وليست بديلًا لها

  • Karen
    2019-01-14 22:11

    I have a bad history of napping. I've actually been afraid to nap for MANY years due to an awful sleep inertia experience I had. But then earlier this summer, I had an accidental nap and felt amazingly renewed and refreshed afterwards. I'm usual fatigued, every day. So this was a wonderful feeling. Which led me to purchasing this book. I enjoyed reading it and find the topic quite interesting. The author's style is clear and friendly. Good, easy read, especially for us tired folks. But so far in my attempts to nap, I have yet to fall asleep! Granted, on one of the attempts, we experienced 4 small earthquakes - try sleeping through that! I think my bad sleep inertia experience is a mental block I have. I want to keep trying, though, as I tend to only get about 6 1/2 hours of sleep a night. If I ever achieve success with napping, I'll update this review!

  • Kevin Hart
    2018-12-30 19:15

    Enlightening and entertainingThis is a concise and fun read about a very interesting and important topic. The reader will learn much about what happens while they are asleep, as well as how to personalize their nap. If that last part sounds strange it won't after reading this delightfully informative book. It's filled with anecdotes and facts about famous nappers, as well as charts and graphs to help illustrate what happens during each sleep cycle. If you are not already educated on the phenomenon of sleep and the myriad benefits of napping, which I don't think many of us are, then this book is well worth your time and money.

  • Chad
    2018-12-27 01:00

    It's difficult to judge the book at this point. I will combine what little I've gotten from my doctor about how to help improve my quality of sleep with what I've learned from this book in following weeks and see if incorporating a regular nap schedule into my life improves things for me. Perhaps at that time I can provide a better review, and I may decide it deserves a better rating then. For now, though, my gut reaction is that it warrants three stars out of five, with a feeling that I've been thoroughly converted by the napping gospel, but perhaps not properly prepared to put its teachings to good use.

  • Arun
    2018-12-24 23:16

    It is mildly amusing to see the author try to reach the general readership through fun facts, trivia and humour which is sometimes formulaic. But the subject itself is very interesting and the author did her PhD in that topic, which gives her some credibility. On an after thought, it might be the journalist co-author whom to blame for the trying to please the masses way of writing. But on the whole, this book is a nice introduction to day time napping habit and my actually convince you to become a napper. ( I am almost convinced but I am working out the logistics of this new habit at the moment).

  • Margot
    2018-12-28 00:22

    If you're into napping, you should read this book. If you're not into napping, you should read this book.Sara Mednick, a leading researcher in the study of sleep--and napping in particular--lays out her findings on the benefits of napping in this simple, succinct, and useful book. She covers the various stages of sleep and their benefits, as well as strategies about what time of day to nap and for how long, depending on the kinds of benefits you're looking for. Strategic naps can be used to boost memorization and learning, creativity, physical rejuvenation, and fatigue from a too-busy schedule where getting eight hours of sleep per night has become impossible.

  • Dana Veron
    2019-01-05 02:23

    My husband heard about this book on NPR. As I fell I'm perpetually tired, and often need a nap, he thought it might be a helpful read. I really enjoyed the description of what happens in each stage of sleep, and how you can use this knowledge to capitalize on creating an "ideal nap" for your needs. I tried a couple different naps, and they seem to work quite well. I've not yet taken the time to do the suggested two-week documentation of my sleep needs to really design the best nap for me. I'll update this when I do. I can say the book is very accessible and interesting. I suspect many more of us are napping on the sly, or should be napping, then I previously supposed.

  • Anton Petrov
    2019-01-10 00:20

    A book that really made me get rid of coffee and start sleeping more. If you have a very busy schedule (like mine - working, living alone and being a student), napping is a life saver! It really makes you more productive, more energetic and more happy after all! Probably the information about how much a nap takes shouldn't be so scattered across the whole book, but more clear and concise. Nevertheless it's a great book for understanding your sleep cycle and the importance of good sleep, be it during a night or day time.

  • Max Micheelsen
    2019-01-10 22:01

    Good one on napping, and which wanders it can do for you.KEYPOINTS:- To nap is always a good idea- And it will not mess with your nocturnal sleep- Napping earlier in the day, will increase REM sleep, and thereby your creativity.- Napping later in the afternoon, provides greater amount of slow wave sleep which is restorative, and will help you if you feel sleepy-You want a cold body temperatur at night, to optimize for sleep - but a warmer temperatur for you midday nap

  • Rachel
    2019-01-16 02:07

    I was part of a huge sleep study in college and perhaps because of that, have always tried to keep up with sleep research. [Insert joke about dozing off while reading sleep studies here.:] Apparently, there has been a huge leap in scientists' understanding of sleep since about 2000, and this author uses the new ideas to finetune recommendations about why, when and how much to nap. She also attempts to combat anti-nap American culture. Lots of luck.

  • Ben
    2019-01-11 03:21

    This book basically tells you the following:-Why sleep is necessary-What sleep deprivation can do-The advantages of napping-How to make napping work for youAll of this is explained with a good balance between theory and how to actually make it work. Excellent book; everyone should read it!

  • Gyuri
    2018-12-24 02:23

    The book was good to read. It is very clear, enthusiastic, persuasive and it works. Now I happily nap during the day, and I have more focused, more productive time with my work.. and also feel better.

  • Darlene Hull
    2019-01-07 23:16

    Very interesting book on the science of napping. Apparently the time you take your nap affects what kind of restoration you receive. Fascinating. Easy to read. Part of my research into Polyphasic sleep.

  • Sarah
    2018-12-20 19:09

    I learned that our bodies are desinged to nap! And I learned how to use naps at different time to increase creativity or memory or alterness depending on where I am in my circadian rhythm. More employers need to read this and provide safe and clean nap areas for break times.

  • Roel
    2019-01-12 21:12

    Very convincing and actionable. The information is a bit scattered but it's not long to read and well written. I missed some graphics and tables to represent the key elements in a more concise way. But this book is definitely a recommendation.

  • Walt DeGrange
    2018-12-24 22:01

    Convinced me to start taking naps! If you are not getting 8 hours of sleep a night then naps will really help. Especially if you take them before departing work in the afternoon. I am much more alert on the drive home and in a better mood when I arrive home.

  • Saturn Rings
    2019-01-17 19:12

    كتاب رائع .... والأجمل الجرأة في أن الفكرة هي رسالة علمية ربما قوبلت بالسخرية في بعض جامعاتنا العربية

  • Jon
    2018-12-27 20:16

    heard the author on WAMU's Kojo Nnamdi Show, and even got a question in!