[POWER NAP (QAILULLAH) — How to Combat Fatigue, Boost memory, Cognitive skills, as well as Creativity In a Healthier Natural Way]
We as medical students, surely at some point felt that there is not enough time to do all our responsibilities (study, assignments etc) and this feeling is most likely become more accentuated as we are approaching the examinations.
You may have heard about this in the news, how multibillion dollar companies such as Google have installed “sleeping pods” in their building as a measure to boost its employees’ productivity. These pods are designed to be utilized by tired workers for power naps.
What is a Power Nap?
Basically, it is a nap usually, but not necessarily, taken during the day for a short period of time. This nap will give incredible benefits such as resetting the Reticular Activating System (RAS) and get a burst of alertness and increased motor performance. That is what most people really need to stave off sleepiness and get an energy boost.
Types of Power Nap:
The length of your snooze and the type of sleep you get, help determine the brain-boosting benefits.
- The 20-minute power nap — sometimes called the stage 2 nap — is good for alertness and motor learning skills like typing and playing the piano.
- Napping for approximately 30 to 60 minutes — Slow-wave sleep — is good for decision-making skills, such as memorizing vocabulary or recalling directions.
- 60 to 90 minutes of napping — rapid eye movement or REM sleep — plays a key role in making new connections in the brain (thus boost memory) and solving creative problems.
Naps VS Coffee:
Is taking a catnap better than reaching for a cup of joe? Yes, experts say, because caffeine can decrease memory performance. So you may feel more wired or energetic, but you are also prone to making more mistakes. As you can imagine, there is not much value in being able to do the task, but do it poorly. Coffee also shown more short-lived alertness in contrast to naps.
Research has found that napping regularly may reduce stress and even decrease your risk of heart disease. To get the most out of a power snooze, follow these quick tips:
- Be consistent. Keep a regular nap schedule. Prime napping time falls in the middle of the day, if possible between 1 p.m. and 3 p.m.
- Make it quick. Set your cell phone alarm for 30 minutes or less, if you don’t want to wake up groggy.
- Go dark. Nap in a dark room or wear an eye mask. Blocking out light helps you fall asleep faster.
- Stay warm. Stash a blanket nearby to put over you because your body temperature drops while you snooze.
- It is not recommended in Islam however to sleep during the Asar.
In Islam there is a similar practice known as “Qailullah” which helps to optimize efficiency of work during the day and also useful for “Qiamullail” during the night.
وَمِنْ آَيَاتِهِ مَنَامُكُمْ بِاللَّيْلِ وَالنَّهَارِ وَابْتِغَاؤُكُمْ مِنْ فَضْلِهِ إِنَّ فِي ذَلِكَ لَآَيَاتٍ لِقَوْمٍ يَسْمَعُونَ
“And of His signs is your sleep by night and day and your seeking of His bounty. Indeed in that are signs for a people who listen.” (Ar Rum : 23)
(يَاأَيُّهَا الْمُزَّمِّلُ (1) قُمِ اللَّيْلَ إِلَّا قَلِيلًا (2) نِصْفَهُ أَوِ انْقُصْ مِنْهُ قَلِيلًا (3) أَوْ زِدْ عَلَيْهِ وَرَتِّلِ الْقُرْآنَ تَرْتِيلًا (4
O you who wraps himself [in clothing](1) Arise [to pray] the night, except for a little(2) Half of it – or subtract from it a little(3) Or add to it, and recite the Qur’an with measured recitation(4)
Source: Take a Nap! Change Your Life. (Book) by Sara C. Mednick, PhD
Zagazig Academic Panelist,
“Achieve the Highest, Improve Others”
PERUBATAN Zagazig Chapter 2015/2016