2.

3. 4.

5. 6.

7.

1.

Eliminate any sounds which might be distracting or unusual.

Stay hydrated. Go to sleep at the same time every night.

Exercise regularly. Avoid foods that could cause digestive issues.

Donʼt overeat. Donʼt drink alcohol within several hours of going to bed.

Sleep in a cool, comfortable environment.

*accord

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LifeTHURSDAY, FEBRUARY 6, 2014 7tmn.truman.edu/theindex

VOLUME 105 ISSUE 18 © 2014tmn.truman.edu/theindex @trumanindexwww.facebook.com/TrumanIndex

TRU

BY NATALIE CARBERY Staff Reporter

Between the stresses of school, work and other obligations, napping might seem like a luxury. However, recent studies are proving extra sleep can make a difference in quality of life.

Napping might be better for humans than previously believed, according to the National Sleep Foundation. A simple nap can lead to better memory, better moods and a more effective and motivated working environment, according to Harvard Health Publications. These benefits can be seen throughout many cultures around the world, such as Spain, where naps are built into daily office schedules.

A nap that lasts 20 to 30 minutes is enough to boost productivity, according to Harvard Health Publications. While it advised against napping for hours, it did recommend routine and practiced napping.

Studies about naps typically draw their study pool from working adults. However, a busy and academically stimulating day at college can be just as tiresome and stressful. A nap lasting 20 minutes can relax a student after a difficult class and even help to lessen long-term effects of stress.

Different types of naps offer different benefits, according to Sara Mednick, sleep researcher at University of California-Riverside in a November 2009 Wall Street Journal article. Mednick has found that a nap lasting 10 to 20 minutes is enough to boost energy.

A nap lasting 60 minutes is enough to assist cognitive memory processing, Mednick said. For a Truman State student, this could mean remembering lectures and facts with more clarity than a peer who does not indulge in a nap, according to Mednick.

Mednick concluded that a 90 minute nap, which fulfills a typical sleep cycle, can help with the processing of procedural memories as well as enhancing creativity. It also can help with emotional well-being.

Junior Nia Estes typically sleeps 45 minutes to an hour between her classes, as it is enough to recuperate from the day, she said.

“[I nap] in my room, sometimes on the floor if I don’t want to climb into my lofted bed, or on the mezzanine of Ophelia Parish,” Estes said.

As a sociology and anthropology major, as well as an active member of service sorority Alpha Sigma Gamma and a student advisor in Ryle Hall, Estes said she is no stranger to stress.

Stress is not the only aspect of Estes’ life her frequent napping benefits. There is a great improvement in her mood and willingness to work with other people, she said. Extra sleep has positively benefited her academics, she said.

“I can focus more when I take a nap,” Estes said. “Being in college, you need to focus. It is not fair to you or the professor if you are falling asleep in class.”

Junior Kate Ginnard said she has reaped the benefits of napping often. Ginnard said when she is stressed, she is more tired, and naps can alleviate some of the tension.

“I don’t think there should be any shame for napping,” Ginnard said. “Sleep is kind of my drug. I’m keeping up with my classes but I get my sleep too.”

Napping makes Ginnard feel happier and nicer, she said. She said her social life benefits from her frequent naps. It also can prevent her from getting grouchy after a busy day.

Ginnard said she has morning classes, but she is not a morning person, so she feels tired by the afternoon.

Naps have helped Ginnard feel motivated and to recognize that it is time to keep working when she sits back down to work on her assignments, she said.

Researchers and students explain why naps can be beneficial for stressed students.