This morning, I sat at my kitchen table exhausted from working late last night and waking up at the crack of dawn to get my young men off to school. My workout loomed large. I scheduled a tough one with a spotter, so I knew I’d be pushing myself exceptionally hard. I didn’t look forward to trading in my robe for getting dressed; my cozy bed was just yards away.
In that moment, I was playing games with myself and stalling. I knew that I’d feel better after training, but damn, nothing sounded less appealing than a steel pole on my neck. I hit my bed to take a quick nap, setting an alarm to make sure I didn’t slip too far into dreamland.
Fifteen minutes later, I emerged from a very light sleep feeling slightly better, threw on shorts and a t-shirt and hit my session. Now that I’ve gotten through it, I feel confident and fulfilled.
Here’s what that nap did for me according to healthcentral.com:
Studies show that taking a nap is a great way to increase alertness and reaction times, improve mood, and reduce accidents.
I felt slow and lethargic and really needed that alertness. In those moments, most folks turn to sugar or energy drinks to spark their mood. If all it takes is 15 minutes of shut-eye for a more natural boost, count me in.
A recent study in the research journal Sleep examined the benefits of naps of various lengths and no naps. The results showed that a 10-minute nap produced the most benefit in terms of reduced sleepiness and improved cognitive performance.
There are plenty of people without 10 minutes to rub together. For those truly crunched for time, focusing on deep breathing while performing another activity can improve energy and mood. From Athena Staik, PhD, LMFT:
Deep breathing is proven to be the most efficient way to bring your focus to the present, to center yourself and feel relaxed…reduce stress, even in the most challenging moments. With practice, you will experience more presence, focus and energy, as deep breathing allows your mind and body to more effectively share information and work in harmony together.
It’s inevitable that you will encounter days that challenge your willingness to complete your workout or any difficult task you have on the horizon. Fatigue and moodiness set in. Before you throw your hands up in disgust and begin a different activity, close your eyes for fifteen minutes and see what happens. You might just find out that you had a strong lift in you after all.
Feitelberg says
Kap – What do you do for work now? I thought you were retired
Gabe Kapler says
This: http://msn.foxsports.com/watch/fox-sports-live/video/gabe-s-grades-masahiro-tanaka-free-agents-and-t-mac-on-the-hill-021114
And this: kaplifestyle.com
And this: http://msn.foxsports.com/watch/players-only
And this: http://www.tampabay.com/sports/baseball/rays/rays-ex-ray-gabe-kapler-visits/1276718
Feitelberg says
Good stuff I was curious why your Twitter account had you in GA all the way down the coast of FL last week
Dan says
i see u feitelberg tryna follow kaps workouts and get rid of ur man boobs
Gabe Kapler says
Ha! Love it. Get him. Let’s just bring the clubhouse to this chat.
Colt says
Uh oh the stoolies are here
There goes the neighborhood
I know Big Cat is lurking
Terri Torrez says
A 20 minute power nap is definitely part of my routine when I’m not in the office. Makes all the difference.
Gabe Kapler says
Thanks, Terri!
Colt says
I want to thank Gabe Kapler for putting this blog together. I am 39 yrs old and have been lifting non stop since the age of 15 I have done every program out there. I am now four weeks in to following Kaps program exactly minus a few sprint sessions due to snow. Today I hit 405 on the squat and it felt light. I also hit 500 on the DL new PR
I have wasted thousands on supplements throughout my life and I’m truly convinced thanks to Kap that they are junk. The last 4 weeks I followed his grocery list and typical diet and trust me it works.
I also noticed I’m a lot more flexible and I also sleep better
The only thing I do different than Kap was this Pull-up Routine http://www.kbnj.com/FighterPullupByPavel.htm
Sorry for the rant but I just wanted to give a testimonial
Gabe Kapler says
Much appreciated, Colt. I’ve felt your support from jump and it means a whole lot. And big ups on your numbers! Stay strong, brother.
Kap
Professor Moriarty says
Hey Gabe,
Are you officially single again?