Boy Scouts of America

Nap On Safely

SUMMARY

What can you do in 26 minutes to be more alert, make better decisions, and increase your performance? Hint: “It’s free, it’s nontoxic, and it has no dangerous effects,” say the authors of Take a Nap! Change Your Life (Workman Publishing Company, 2006). The answer is in that title: Take a nap!

GENERAL INFORMATION

“Nap on Safely” isn’t the only way to nap, but it sure makes napping simple if you follow the plan:

  1. How long do you have to nap?
    1. Six minutes will enhance memory, 10–15 minutes can improve focus and productivity.
    2. The NASA nap (26 minutes) is the optimal time for a performance enhancement of 34 percent and an overall alertness increase of 54 percent.
    3. Extend that nap into the 40–60 minute range, and you will likely be groggy upon awakening as you didn’t finish the sleep cycle. Not good if you are already grumpy.
    4. 90 minutes of napping can give you a boost of creativity as you finish a cycle. 90 minutes can also top off the sleep you missed the night before.
  2. Plan to nap between 1:00 and 3:00 p.m. so as to fit the circadian rhythm of most folks. Want everyone to be fresh at your evening campfire? Give them a program break, and schedule naps from 1:00–3:00 at the next campout or camporee.
  3. Make sure you have a safe area and set-up. Make your room darker or cover your eyes (using two pirate patches, an eye mask, or an ostrich pillow). Lie down instead of sitting up. Good news for hammock campers: Hammocks are the best place to nap as the gentle swaying will help you go to sleep.
  4. Set a timer. Remember, 26 minutes is optimal.
  5. Need a super boost for your afternoon? Drink a cup of coffee BEFORE you lie down. Combining caffeinated coffee and a nap will make you feel invincible. (Of course, this is not recommended for youth; the target audience for this tip is the Scoutmaster.)

Napping can’t take the place of getting enough regular sleep. But it certainly may help you through the week at Scout camp or make up for staying up late around the campfire with your crew the night before.

Napping may also help you to

  • Resist comfort foods and lose some excess weight.
  • Lower your risk of cardiac disorders. Just knowing your nap is coming may lower your blood pressure!
  • Reduce the risk of diabetes by lowering insulin and cortisol levels.
  • Reduce stress and anxiety by lowering cortisol and releasing growth hormones.
  • Combat driving fatigue on a long trip with an emergency nap.

RESOURCES

Bray Barnes

Director, Global Security Innovative
Strategies

Bray Barnes is a recipient of the Distinguished Eagle Scout Award, Silver
Beaver, Silver Antelope, Silver Buffalo, and Learning for Life Distinguished
Service Award. He received the Messengers of Peace Hero award from
the royal family of the Kingdom of Saudi Arabia, and he’s a life member of
the 101st Airborne Association and Vietnam Veterans Association. Barnes
serves as a senior fellow for the Global Federation of Competitiveness
Councils, a nonpartisan network of corporate CEOs, university presidents, and
national laboratory directors. He has also served as a senior executive for the
U.S. Department of Homeland Security, leading the first-responder program
and has two U.S. presidential appointments

David Alexander

Managing Member Calje

David Alexander is a Baden-Powell Fellow, Summit Bechtel Reserve philanthropist, and recipient of the Silver Buffalo and Distinguished Eagle Scout Award. He is the founder of Caljet, one of the largest independent motor fuels terminals in the U.S. He has served the Arizona Petroleum Marketers Association, Teen Lifeline, and American Heart Association. A triathlete who has completed hundreds of races, Alexander has also mentored the women’s triathlon team at Arizona State University.

Glenn Adams

President, CEO & Managing Director
Stonetex Oil Corp.

Glenn Adams is a recipient of the Silver Beaver, Silver Antelope, Silver Buffalo, and Distinguished Eagle Scout Award. He is the former president of the National Eagle Scout Association and established the Glenn A. and Melinda W. Adams National Eagle Scout Service Project of the Year Award. He has more than 40 years of experience in the oil, gas, and energy fields, including serving as a president, owner, and CEO. Adams has also received multiple service awards from the Texas Alliance of Energy Producers.