Consider A Nap For Better Workday Focus

By Vanessa Caceres
Medically reviewed by Farrokh Sohrabi, M.D.
Ready for a midday snooze? Don't feel guilty about it. Napping may just be the answer to a more productive workday.
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Daydreams Could Mean Less Sleep at Night
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More companies in the United States are starting to offer on-the-job sleep options for employees, ranging from special napping rooms to expensive sleep pods. Progressive, well-known companies like Google, Zappos and Ben & Jerry's are "nap friendly." Yet can naps really help your concentration and focus?
The key is how much you sleep and when you sleep. A 10 to 30-minute nap taken before the afternoon slump can keep you more alert for several hours, said Robert Rosenberg, DO, medical director of the Sleep Disorders Centers of Prescott Valley and Flagstaff in Arizona. "It can be very effective for workplace productivity," said Rosenberg.
For most people, the afternoon slump comes between 1 and 3 p.m. -- think about how you might reach for a snack or cup of coffee around 2 p.m. to keep yourself from falling asleep on your desk.
While a longer nap may sound appealing, if you take one, you may experience something called sleep inertia, where you feel groggy as opposed to refreshed, said Rosenberg. Stick to no longer than an hour.

Midday naps can be a key part of today's workforce as many of us get less-than-optimal sleep at night, said Christopher L. Drake, Ph.D., chair of the National Sleep Foundation and associate professor of psychiatry and behavioral neurosciences at the Wayne State University School of Medicine. A large number of adults are trying to scrape by on six hours a night instead of the more ideal eight hours.
"You can survive on six hours an night, but you'll get sleepy," said Drake. That's why he also supports the idea of midday naps instead of further skimping on sleep or trying to catch up with sleep on the weekends. "We live in a 24/7 society. One option to help people is to take a nap at work," he said.
Midshift naps are also crucial for night workers, Drake added. In fact, a 2013 study in the journal Ergonomics found that an hour-long nighttime nap helped night shift workers improve their performance and reduce sleepiness without reducing their daytime sleep.
At South Burlington, Vt.-based Ben & Jerry's, there's a nap room with a futon, blanket, pillows, and bedroom-style lamps, said Liz Stewart, a company spokesperson. When one of the ice cream maker's 110 employees use the room, they put their shoes outside the door and post a sign to indicate the room is occupied.
"The nap room serves different purposes," said Stewart. Some employees use the room when they feel overwhelmed and need a break or if they're feeling ill. Still others do indeed use it to catch up on sleep, said Stewart.
Still, that doesn't mean that employees sit around every day eating ice cream and taking naps. "It's something you don't think of every day, but when the need arises, you can take advantage of it," she said.
Maximizing Your Midday Napping
As Rosenberg suggested, a nap of less than an hour is ideal to boost your afternoon concentration and focus. Here are tips to maximize your midday napping and wake well rested:
Find an ideal place for your siesta. "Instead of your office chair, it's better to find another space where you can lay down," Drake said. "You want to be in an environment conducive to sleep." Perhaps your workplace has a break room or other quiet area where you can sleep (without getting in trouble for it). If you must use your chair, consider wearing earplugs or an eye mask to help drown out your surroundings.
Consider coffee and a nap to keep your snooze short. If you're concerned you'll sleep too long, drink an eight-ounce cup of coffee before your nap. "The caffeine will take effect when you wake up," said Drake. Of course, you'll want to avoid this idea if the caffeine might keep you up later at night. Drake finds the coffee/nap combination works best for nighttime workers who need a quick sleep.
One word of caution: If you can fall asleep just about anywhere, even after a good night's rest, talk to your physician. You might have an underlying condition that needs investigating.

Michelle Obama Wants You To Drink More Water

The First Lady wants you to drink more water.
On a call announcing Michelle Obama's newest healthy living initiative Wednesday, Let's Move Executive Director Sam Kass explained that the White House is working with cities, private companies and public taps to promote the message to "drink up."
Participating companies include Brita, Poland Spring, Evian, Dasani, Voss and others, which will carry a "Drink Up" logo on their bottles, and participating cities include Chicago, Los Angeles county, Houston and, appropriately, Watertown, Wis., where the First Lady is visiting Thursday to kick off the initiative.
"Every participating company is only focusing on drinking water," Kass said, and not on why its particular brand of water is "better" than another.
Kass cited Centers for Disease Control and Prevention data that show 43 percent of Americans drink fewer than four cups of water a day, and about one in four kids don't drink water at all on a given day. An author of the CDC study, Dr. Alyson Goodman, said the first finding "likely indicates that many people either choose less healthy beverages to satisfy their thirst or drink little water daily."
Noticeably absent from the new campaign to drink more water are the reasons why people should do so. Hydration is vital to a healthy, well-functioning body because it maintains body temperature at a normal level, promotes removal of waste from the body (through urination and perspiration), lubricates joints and protects the body's tissues. And drinking water instead of sugary drinks is a good way to decrease daily sugar consumption, which has been linked to obesity and Type 2 diabetes.
Yet Kass explained that the tone of the initiative will purposely not emphasize these factors, unlike some past public health pushes. Instead, the campaign is focusing more on "being positive and not getting [into] details about what a glass of water can do," he told reporters on the call.
A positive campaign "to inspire people to drink more water is the most effective way to get people to get water that they need," Kass said. "We think people respond really well to positive messages ... Water is the simplest, most accessible choice that people can make if they're trying to make a healthy choice. Encouraging that is the most effective strategy."
A LOOK AT THE STRATEGY
But is simply telling people to drink more water really the best way to promote health?
If the new initiative isn't going to put a heavy focus on why people should drink more water, David Katz, M.D., founding director of Yale University's Prevention Research Center and a HuffPost blogger, doesn't think so.
"I do think there are positive ways to move in that direction to emphasize what to eat and drink, but at the end of the day, there has to be [an understanding of why to drink water] instead of something more caloric," he told HuffPost.
Katz, who is also the editor-in-chief of the journal Childhood Obesity, said the campaign is likely trying to get people to drink water rather than sugary beverages -- and any health expert would agree that's a good thing. After all, a recent Harvard study suggested sugary drink consumption was linked to as many as 180,000 deaths around the world and 25,000 deaths in the U.S. in 2010 alone.
But if kids start drinking more water but keep drinking soda, the purpose of the initiative would be undermined.
"There's not an epidemic of dehydration, there's an epidemic of obesity," Katz said.
Marion Nestle, a professor of nutrition at New York University, agreed with Katz, saying the push to "drink up" is probably another way of saying "stop drinking soda," since "drinking water itself is not going to do anything about obesity."
But if the initiative doesn't clarify that people need to drink water instead of caloric beverages, then the message will be lost -- and more along the lines of, "Gee, I need to drink more water. Oh, it comes in bottles, how convenient. And isn't it nice that these bottled water companies are sponsoring," Nestle said.
She speculated that possible pushback from soda and food companies -- some of which own bottled water brands -- could factor into why the "drink up" campaign isn't putting a focus on quitting sugary drinks. (Evian water is owned by Danone Group, Poland Spring is manufactured by Nestle (no relation), and Dasani is owned by the Coca-Cola Company.)
Nestle also noted that the initiative could increase the amount of waste produced by plastic bottles.
The push does come as the United States is already experiencing an uptick in water consumption, with Beverage Digest reporting earlier this year that water is now the No. 1 drink in the country. Meanwhile, the amount of soda consumed by Americans has dropped 17 percent from its peak in 1998, the Associated Press reported.
Lawrence A. Soler, president and CEO of the Partnership for a Healthier America, explained on Wednesday's call that while this trend is positive, more work should be done.
"There's a lot of momentum we can piggy-back off of with this campaign, and that's why we're pushing it," he said.
HOW DRINKING 'MORE WATER' AFFECTS HEALTH
The National Institutes of Health notes on its website that "experts usually recommend drinking six to eight 8-ounce glasses of water daily." But there aren't actually any official guidelines for suggested intake. In fact, that advice to drink eight glasses of water a day is generally regarded as outdated, with mostly bottled water companies pushing the notion, a recent British Medical Journal article noted.
The Institute of Medicine says most people actually do get enough water to meet their bodies' needs every day "by letting thirst be their guide." According to a 2004 report by the IOM, there are no "exact requirements for water," but the institute's Food and Nutrition Board did set recommendations for women "at approximately 2.7 liters (91 ounces) of total water -- from all beverages and foods -- each day, and men an average of approximately 3.7 liters (125 ounces daily) of total water." The panel did not set a limit for water consumption.
People also receive some hydration through the food they eat, particularly fruits and vegetables, said Stanley Goldfarb, M.D., F.A.C.P., a nephrologist and professor of medicine at the University of Pennsylvania Perelman School of Medicine.
Of course, that doesn't take away from the importance of maintaining proper hydration throughout the day. Dehydration, when mild, can lead to headaches and feelings of sluggishness. When more severe, it can lead to complications such as heat injury if you don't hydrate properly while exercising, kidney failure, brain swelling, seizures, coma and even death.
Particularly at-risk groups for dehydration include elderly people and babies, Nestle said, as well as athletes and people who live in higher altitudes.
There's no particular harm in drinking extra water for most people, and the only real effects may be needing to urinate more often during the day (though increased nighttime urination could disturb sleep), Goldfarb noted. And there are some people who could stand to benefit from drinking more water, such as those with kidney stones.
But overall, the experts agree that there isn't much benefit to drinking more H20 if you're already hydrated. "I don't think there's any good evidence that that will produce much in the way of health," Goldfarb said.