Issue #281: What's NSDR?
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From the Lab: Naps & Non-Sleep Deep Rest (NSDR)
Speed Read: We’re Getting Shorter
Thursday Night In: Turkey Meatloaf
“There is more refreshment and stimulation in a nap, even of the briefest, than in all the alcohol ever distilled.”
The percentage of Americans who have taken a nap in the last 3 months. See - you’re not alone! (source)
From the Lab
On Tuesday we talked about how to get great sleep (Issue #280).
But what do we do on those days when we didn’t sleep well and are exhausted? Or what about those days when we’re chasing after the kids all day when they’re home from school (i.e., next week)?
What’s the deal with naps?
In our hard-charging culture, naps - except for the nap pods at Google or other Silicon Valley startups - aren’t really accepted.
It’s a totally different story for kids - we’re trying to keep those weekend naps for our 3-yr old going as long as possible!
But naps can be awesome!
According to psychology professor James Maas, “we’re walking zombies” and don’t realize the lack of sleep that’s happening.
Today, the average American gets less than seven hours of sleep per night, before Thomas Edison invented the lightbulb in 1879, the average sleep time was closer to ten hours a night.
So in an effort to change the perception that naps are only for the weak and lazy, he coined the term “power nap.”
NASA, the FAA and the National Transportation Safety Board (NTSB) have all done significant research on the value of naps and the potential benefits - pretty important to stay alert when you’re flying around the world, driving all night, or blasting into space. The net: the right kind of naps can be real powerful for performance and being at the top of our game.
Even the U.S. Military changed their fitness manual to promote the use of power naps.
Nap Benefits
Naps have been shown to:
Boost our mood and energy
Increase our focus and alertness
Lower our blood pressure (#1 biomarker for longevity)
Improve our memory and cognitive function
But…there’s a right way to nap.
Based on the science from all those government agencies and sleep experts - the best naps are only 10-20 minutes - it really is just a power nap.
We want to take advantage of the slow-wave sleep that restores our brain without getting into the REM sleep cycle that can leave us feeling even more tired.
Plus, longer naps can depress our sleep pressure and make it harder to fall asleep at night.
So remember - if you’re on the couch watching football next week, just a 10-20 min nap before 2pm is best (maybe skip a bit of the second quarter).
Non-Sleep Deep Rest (NSDR)
A quick note about NSDR. This is a term from Dr. Andrew Huberman that brings the ancient practice of yoga nidra (Sanskrit for yogic sleep) to our modern world.
It’s about getting the deep relaxation without actually losing consciousness.
The benefits appear to be similar to naps - plus, potentially even more powerful to combat stress and increase learning. One study actually showed that our neural plasticity (brain growth) increased 50% from NSDR after learning something new.
If done correctly, experts claim we can significantly reduce our brain activity from 10-35 thoughts per min down to less than 5, and turn on our parasympathetic nervous system (rest & digest).
While not the same thing as meditation - NSDR brings you into a dreamlike state without actually falling asleep.
If you want to give it a try there are plenty of guided NSDR videos/recordings online - we’ve got one from Andrew Huberman below.
Be prepared to lay down and close your eyes, relax as much as possible, set an intention, and follow the breathing and visualization from the video.
Maybe in 2024 we won’t frown so much on naps.
If a 20 minute nap makes the other 960 minutes we’re awake better, that seems like a pretty good ROI to me.
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Speed Read
Health & Longevity in the News
Gravity, Such a Downer: Americans are getting shorter - why? It’s complicated - but a lot has to do with what we eat. (Washington Post)
Protein’s Kinda Important: As you might imagine, our protein needs change throughout our life. Check out this guide to help with your kids, parents and for you as you age. But remember, these guidelines are minimums (Issue #112). (NYTimes)
Invisible Clouds: Why do we keep underestimating how warm it’s getting at the North Pole (well South Pole too). One reason - polar stratospheric clouds. It sounds a little silly, but we’re still learning about clouds, especially the relationship between trees and clouds. (WIRED)
Thursday Night In | Turkey Meatloaf
This turkey meatloaf offers a healthier alternative to traditional beef meatloaf, maintaining juiciness and flavor without added fat. Key ingredients like organic ground turkey and a blend of aromatic herbs and spices make it both nutritious and delicious. Finely chopped onions and garlic, along with a sweet and tangy glaze, ensure a moist and savory experience, perfect for family meals and next-day sandwiches.
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25 Labs, Inc. does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.