REVEALED: The Secret To Surviving World Cup Drowsiness

adik^manis

Sumber: Malaysian Digest

PIC: rage.com.my

HAVE you been dragging yourself out of bed every morning? Feeling oddly tired and yawning widely like a hippo in the office?

For married husbands, has your wife stopped talking to you and shifted her sleeping spot since the World Cup started?

I’m pretty sure many of us are witnessing a very odd apocalypse which occurs every four years that sees football zombies roaming around the city. Perhaps the person sitting beside you could be a zombie too!

Well, these are the common symptoms since the start of the World Cup. Watching your favourite team in the middle of the night has turned you into one similar to a black-eyed panda.

The odd-timings of the football match telecast is the main factor for Asians looking like zombies. Due to this, many have opted for short naps in the office during lunch time to recover from the lack of quality sleep.

I believe that football fanatics would give up anything at this point of time to spare some time for a short nap anywhere, especially after watching the enticing football matches in the early hours.

Definition of Power Nap

There's no ending when talking about sleep. As we know, nap is also a version of sleeping and I'm sure many of us enjoy spending our break time in napping. But believe it or not, many of us have actually misunderstood the idea of napping.

People define nap differently. Sleeping continuously for three hours is definitely not napping. According to dictionary.com, nap is defined as 'a brief period of sleep, especially one taken during daytime'.

Dr Raymond Tan Suan-Kuo (PIC: Faisol Mustafa)

This definition is strongly supported by Dr. Raymond Tan Suan-Kuo, an Ear, Nose and Throat (ENT) Consultant and also a Snoring and Sleep Apnea specialist at the iHeal Medical Centre in Kuala Lumpur. He explains that taking naps is a good habit but having good quality sleep is still the best option.

“On average, an adult requires about 7 to 9 hours of sleep. Good sleep is experienced when you are able to wake up without any assistance, be it by an alarm clock/device or by a person.

“While nap on the other hand is actually taking a brief sleep for just 15 to 30 minutes,” he said.

History Behind Napping

Human bodies are actually programmed for two periods of intense sleep, that is early in the morning, between 2am and 4am and in the afternoon, between 1pm and 3pm. The afternoon session is purported for napping.

Believe it or not, nappin has been in existence for the past 1400 years according to Islamic teachings. Qailulah, which is mid-day nap in Arabic, was practised by Prophet Muhammad (Peace be upon him) and his companions.

According to Sahl ibn Sa’d, one of the Prophet’s companion:

“We used to have a midday nap and take our meals after the Friday prayers.” (Al-Bukhari)

Another teaching of the Prophet on napping is narrated by Anas ibn Malik in that the Messenger of Allah (Peace Be Upon Him) said:

“If anyone of you feels drowsy during his prayer, let him go and take a nap.” (Sunan An-Nasa’i)

This teaching was to enhance the focus and concentration while performing the prayers by doing it to the best. That is why it’s advisable to take a nap whenever you feel drowsy while praying. You could be asking for bad things from God instead of good things.

According to Dr Raymond, a Greek study on 23,681 men and women aged between 20 and 86 years over a period of 6 years revealed that all of them took a 30-minute siesta daily for at least 3 times a week.

“They are less stressed and because of this 64% were prone to lower rate of heart-related death.

“Lack of rest will lead to many other deadly diseases such as diabetes and hypertension,” said the Treasurer of the Sleep Disorder Society of Malaysia.

We think that nap is a modern habit by created by modern people but surprisingly, it’s not.

Caffeine vs Nap

People think of caffeine being the best way to keep themselves awake at any time. It is undeniably the best remedy after a long night watching enticing football. This is because caffeine generates stimulant effects that can improve the level of alertness and performance.  

Caffeine nap essentials (PIC: Lifestyle Design)

Caffeine, however, is best used strategically only when you are really in need to stay awake. For example, if you needed to drive all the way from Kuala Lumpur to Terengganu at 2am due to an emergency, then a cup of coffee is exceptionally better compared to a nap.

People commonly opt for caffeine more than napping because it requires only about 10 to 15 minutes to take its effect and that could last up to 5 hours.

Only recently, researchers from Japan came up with ‘The Caffeine Nap’ theory. It works when you take an immediate nap after having a coffee. Some people say it works well, with the caffeine kicking-in within 10 to 20 minutes and waking them up. They even feel extra energy coming out from both the nap and the caffeine.

The findings from the Japanese researchers also show that subjects using caffeine nap were rated highest in decreased sleepiness and increased productivity as compared to subjects taking a nap and washing their face or taking a nap and being exposed to bright light.

You don’t want yourself to be a caffeine addict and depend solely on it to stay awake, right?

Boy! Perhaps, now is the best time for those caffeine-addicts to cure their addiction.

Nap Creates A Healthier You

The amount of time needed for nap varies depending on a person’s need. Naps between 5 to 10 minutes may be effective for some while others might settle for a 15 to 30 minute nap.

But, in order to benefit from napping is to know the right amount of time needed for yourself. There are several different types of nap and their benefits differ from one another:

1)      The Nano Nap

This is a 10 to 20 seconds nap. The benefits have yet to be concluded on this brief interval, like accidentally dozing off on someone’s shoulder on the bus or train.

Napping on the couch will help you to be productive at work (PIC: Yahoo)

2)      The Micro Nap

This 2 to 5 minutes nap is shown to be effective in shedding sleepiness.

3)      The Mini Nap

This 5 to 20 minutes nap is proven to help increase alertness, stamina, motor learning and motor performance. Again, 10 to 20 minutes of nap is ideal to boost alertness and energy. This length usually limits you to the lighter stages of the Non Rapid Eye Movement sleep. The after effects? It’ll be easier for you to hit the ground running after waking up.

4)      The Original Nap

The actual nap above all naps is worth 20 minutes. Its benefit includes both micro and mini nap. Additionally, it helps to improve muscle memory and clears the brain of useless information that helps with long-term memory such as remembering facts, events and names. The bad news? It can actually hit you with sleep inertia. If you’re at this stage, avoid doing crucial work that requires you to be alert such as a air traffic controller, as you’ll feel a hangover-groggy like feeling for about 30 minutes.

5)      The Lazy Man’s Nap

This type of nap is actually about enters the full cycle of sleep. It is for 50 to 90 minutes which includes slow waves with an addition of Rapid Eye Movement. The Lazy Man’s Nap is actually good for improving perceptual processing and also when the system is filled with human growth hormones. Not only that, it also helps in repairing bones and muscles. The downside? Grogginess will still hit you at this stage.

After all, it all depends on the time you go to bed and wake up every morning that determines the amount of nap needed.

Doing It Right

I’m sure football fanatics out there reading this article will be eager to learn the correct way to commit this relaxing act. Napping isn’t only about the amount of sleep you get but also about doing it in the correct posture and at the right time. Doing it efficiently will create a happier and a healthier you.

"Getting a good night's sleep is the still the best medicine to relaxation" (PIC: Faisol Mustafa)

The prime and essential time to nap is actually between 1.00pm and 3.00pm. This is the time of day where your energy levels dips because of the rise in melatonine. Melatonine is the hormone which commands your body to sleep. This explains the reason we feel sleepy after lunch, as if our eyelids are attached to a bag of sand.

After some time, you will eventually train yourself to nap for the amount of time set aside by you. But until then, set an alarm or ask someone to wake you up.

Essentially, it’s ideal for you to be in a dark and quiet place to nap. This will ensure that you’ll have the quality rest needed in an optimum amount of time.

Basically you can nap anywhere you want. In a parked car, under a desk or even lying on a couch. But to avoid falling into deep sleep, it’s best to sit slightly upright or else you’ll be in bed till tomorrow and unemployed!

Are You Up For A Nap?

Adults who don’t get enough sleep as they would like to, should opt for naps. In order to know if you’re deprived of sleep, you’d probably be dreaming while having your nap.

Therefore, to make up for the lost of sleep throughout the World Cup period, nap is the best option.

Spare 15 to 20 minutes of your lunch time to recharge yourself. I am sure you want to be as productive as possible at work so that every task is done on time.

The choice is yours. Despite being a Belgium supporter, I'd still blame the World Cup as the root of all evil for this black-eyed panda apocalypse!

*Dr Raymond Tan Suan-Kuo

MBBS (AIIMS), FRCS ENT (Glasgow,UK)

Academically trained as a doctor at the prestigious AIIMS (All India Institute of Medical Sciences, New Delhi) and later bestowed the Fellowship of the Royal College of Surgeons (FRCS ENT) in Otorhinolaryngology (Ear, Nose and Throat) from the Royal College of Physicians and Surgeons of Glasgow, United Kingdom.

Dr Raymond Tan furthered his surgical training at the University Malaya Medical Centre and hospitals in England, including the world-renowned St Mary’s Hospital in Paddington, London, UK. Dr Raymond Tan's special interest is in the discipline of Snoring and Obstructive Sleep Apnea (OSA). He is the current Treasurer of the Sleep Disorder Society of Malaysia (SDSM) and is a member of the ASEAN Sleep Surgical Society.

- http://www.malaysiandigest.com/f ... cup-drowsiness.html

anjua

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