Agora 7th Grade PE School Newsletter
Newsletter 10/24/2012
Volume 1, Issue 2
Mr. Luke Lubich
7th Grade PE
VM: (724) 698-2977
Lubich News: Naps
Types of Naps
There are many different types of naps, based
on duration:
 Nano-nap: 10 to 20 seconds

Micro-nap: 2 to 5 minutes
Benefits of Naps
There are so many benefits to taking a midafternoon snooze. In addition to feeling
great, they offer:
 Increased stamina

Mini-nap: 5 to 20 minutes

Lowered stress hormones

Power nap: 20 minutes

Improved mood

Lazy Man/ Woman Nap: 50 to 90 minutes

Increased learning ability

Improved memory

Improved decision making

Greater creativity

Reduced risk of heart disease

Ability to stay asleep through the night

Increased motivation to exercise

Increased cell repair

Increased hormone balance
Best Time to Nap
The best time to nap is usually in the early
afternoon, between the hours of 1 and 3 p.m., for
those who keep regular hours. This falls just
after lunch, when our bodies naturally get tired
anyway. For those who sleep odd hours, prime
nap time is about seven hours after waking up.
NASA Nap
NASA discovered that the perfect nap length is
26 minutes. It gives an increase of 54%
alertness and 34% performance quality. Pilots on
long flights take "NASA naps" while their planes
are on autopilot or their copilot is flying the plane.
A 60-minute nap is said to increase
alertness for 10 hours!
How to Nap Better
The first step in taking a better nap is realizing
that you are not being lazy by napping.
Remember all of those benefits listed before?
Naps are good for you! So don't feel guilty.
wake up, you have the benefits of the nap
and the caffeine hitting you at the same
time. This is especially helpful if you are
preparing for something like an all night
cramming session.
The next step is to avoid ingesting caffeine for
the hour or two before a planned nap, unless
you are going to try the bonus nap I mentioned
earlier. Also, try not to eat or drink things high
in fat and sugar. To put yourself in the best
state of mind for a nap, get lots of protein and
calcium, which promote sleep.
Famous Nappers
Many famous people are known for
napping to deal with the stresses of their
jobs and/or to help them figure out difficult
problems. If you're a frequent napper,
you're in good company with:
 Bill Clinton
Now you need to find a quiet, dark place to
sleep where you won't be disturbed. If you can't  Napoleon (napped on his horse)
 Brahms
find a dark place, wear a sleep mask.
Darkness is necessary for your body to
 Churchill
produce melatonin, a sleep inducing hormone,  Margaret Thatcher
so turn off those lights! Don't forget to set an
 Thomas Edison
alarm, especially if you are at work!
 Leonardo Da Vinci
Coffee + Power Nap = Bonus Nap
Einstein was known for taking short naps to
Did you know that it takes about 20 minutes for
refresh his brain. To avoid sleeping too
caffeine to kick in after you drink it? You can
long, he would hold a pencil so that when
take advantage of this little piece of knowledge
he fell into a deep sleep, it would fall and
by drinking a cup of coffee immediately before
wake him up. Yet another reason the man
taking a short 20-minute nap. Then when you
is a genius!
Warning: Could Monster Energy Drinks cause death?
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