A Natty Guide to the Perfect Nap 😴

Section 1: The Struggle of Exertion Headaches - A Mystery Unveiled

Ever since switching up my training regimen to focus more on low-volume but high-intensity workouts, there's been a peculiar side effect - exertion headaches. If you're not familiar with the term, it's time to shed some light on this rather disconcerting phenomenon.

Exertion headaches, as the name suggests, are headaches that occur during or after intense physical activity. These headaches are usually characterized by a throbbing pain felt on both sides of your head.

People often experience exertion headaches because of excessive strain or stress during intense workouts, like lifting heavy weights or doing high-intensity cardio. While there is no silver bullet for them, they are generally tied to hydration.

I’m not big on overdosing myself with Advil and I was also looking for something to prevent the headaches in the first place vs. treating them after the fact.

What’s been my solution? After some internet sleuthing, I found others experiencing the exact same problem. I read that mixing some water with 1/2 tsp of salt and 1/2 tsp of potassium before your workout should be the fix.

Where do I get pottasium? Try No Salt in your grocery store. It’s a salt substitute.

Why does this work? Well, the explanation is tied to electrolyte balance in your body. Both salt and potassium are crucial electrolytes. They play key roles in maintaining water balance, nerve function, and muscle contractions – all vital when you're pumping iron or pushing your limits on the treadmill. An imbalance or depletion of these electrolytes due to intense sweating or inadequate intake can trigger headaches. By supplementing with salt and potassium, you're effectively restoring this balance and alleviating the headache.

The Neurology of Napping

Whether it be babies, teens, adults or seniors, we all have one thing in common. We all nap. Some more than others. But we all do it.

I for one don’t love napping. Which is odd considering I love sleeping, and the fact J is a massive nap advocate. I don’t deny the benefits. I just like being awake. I feel like I’m losing part of my day. It’s as though I am fast forwarding in time and losing precious hours of daylight. But lately I’ve been starting to wonder if it’s worth losing the time to be more present. Perhaps quality of awake time is becoming more important to me than number of hours I am awake for?

We’ve all been there. We went to bed too late. Woke up too early. Got 6 hours and think it’s going to be enough sleep to carry us through the day. 3PM hits and you can barely keep your eyes open. Holding on for deal life until you can sign off for the rest of the day. Drinking as much caffein as you can to get you through your meetings. Enough is enough.

There’s got to be some science to justify why Google lets their employees nap on the job, right?

Who what’s actually going on when we nap? Our brains aren't just idling away during those precious minutes of naptime. On the contrary, a fascinating dance of neurological activity is at play. When you nap, your brain transitions through different stages of sleep, each associated with specific brain waves and neuronal activity.

Napping, particularly REM (rapid eye movement) sleep, is linked to the strengthening of neural connections and memory consolidation. A nap can function as a sort of system reset, clearing away the brain's 'cache' of temporary memories, making room for new information. It's like a housekeeper for your mind, tidying up and organizing your thoughts.

Maybe H needs to take a page outta J’s book and fire in the daily nap, and get those afternoon LYFE gainz.

Things to consider for the perfect nap:

1. Time it Right: Aim to nap in the early to mid-afternoon, typically around 2-3 PM. This helps avoid interfering with your regular nighttime sleep by taking advantage of the natural dip in your circadian rhythm.

2. Keep it Short: For a quick boost of alertness, a power nap of about 10-20 minutes is ideal. This short rest can provide immediate benefits without the risk of waking up groggy.

3. Create a Comfortable Environment: Make sure your nap environment is conducive to good sleep. This could mean a quiet, dark place with a comfortable temperature. Consider using an eye mask or earplugs to block out light and noise. Also try a weighted banket because there is something to be said about the coziness factor.

4. Limit Caffeine: Avoiding caffeine close to naptime can help you fall asleep faster. If you need a caffeine boost, consider a "caffeine nap" or "nappuccino" where you drink a coffee right before a 20-minute nap to wake up just as the caffeine kicks in.

5. Use an Alarm: To avoid oversleeping and experiencing sleep inertia (the feeling of grogginess and disorientation that can come from waking up after a deep sleep), it might be helpful to set an alarm. A light alarm will also help you avoid grogginess.

How Effects Your Learning

A good nap could be your secret weapon for learning. Multiple studies have shown that naps can boost memory and enhance learning. One study conducted at the University of California, for example, found that a nap could boost learning capacity, essentially resetting the brain's memory storage to make room for new information.

This learning benefit is linked to a phase of sleep known as "slow-wave sleep," a deep form of sleep where the brain works on consolidating recent memories. It's during this time that recent learnings are transferred to the brain's neocortex, where long-term memories are stored.

If you're studying or trying to master a new skill, strategically timed naps might just give you the edge you're looking for!

In conclusion, napping is not just an indulgence; it's a scientifically backed practice with significant benefits for our brains. Just remember, as with most things, moderation is key. Happy napping!

Is Deep Sleep A Shield Against Cognitive Decline?

Ever thought of sleep as a superhero? This might just change your mind. Recent research in BMC Medicine turned the spotlight on deep sleep, showing it might just don the cape when it comes to fighting Alzheimer's-related memory loss.

In the curious case of older adults with significant Alzheimer's pathology but sharp memories, scientists wondered about their secret. The trail led them to a potential ally - deep, non-REM slow-wave sleep.

Gathering a team of 62 cognitively fit older adults, half armored with high levels of beta-amyloid, researchers launched a nighttime operation. Sleep was monitored, brain scans were taken, and memory tasks were performed. The finding was striking. Those folks with beta-amyloid armor who had quality deep sleep performed better on memory tests.

Let’s dumb this down:

Scientists played a big detective game. They noticed some older people, even with Alzheimer's, can remember things really well. They wanted to know how this happens. So they found out that these people are having a really good, deep sleep. Like when you sleep so soundly after a day full of play! This deep sleep is like a superhero, helping these people remember better. It's almost like this sleep is their secret power against forgetfulness.

What is Beta-amyloid? Beta-amyloid is like sticky stuff that can build up in the brains of people with Alzheimer's disease. Imagine it like gum sticking to the cogs of a machine, making it work slower or not work properly. This "gum" can make it hard for people to remember things. But in the study, they found out that having a really good, deep sleep can help people with this "gum" in their brain to still remember things well. It's like the deep sleep helps clean the machine and keep it running smoothly.

The conclusion? Deep NREM slow-wave sleep might be a superpower that helps preserve memory function amidst the chaos of Alzheimer's pathology. In fact, the old adage I’ll sleep when I am dead is likely backwards, you’ll die because you don’t sleep.

But how does this sleep superpower work? The researchers ventured guesses.

1. Deep sleep might act like a synaptic mechanic, restoring and normalizing synaptic strength in the brain.

2. It could be a memory mover, assisting the transfer of memories from the hippocampus to other brain regions.

3. It might serve as a metabolic waste disposal worker, enhancing the process of glymphatic clearance.

While these reports are certainly interesting - it’s definitely not enough to point to the certainty of the causal relationship between deep sleep and Alzheimer’s prevention. Intuitively, it does make a lot of sense that getting better, deeper sleeps would allow your brain to perform better. Whether this study could be expanded to a broader population is yet to be seen.

One way or another, it is only more evidence that suggests if you want to improve your memory, your should prioritize your sleep.

If you didn’t get enough sleep last night take that nap. You deserve it. Until next time, my sleepy friend.