{"id":5453,"date":"2022-05-19T09:19:44","date_gmt":"2022-05-19T15:19:44","guid":{"rendered":"https:\/\/strengthsenseiinc.com\/?p=5453"},"modified":"2022-05-19T09:19:44","modified_gmt":"2022-05-19T15:19:44","slug":"strength-sensei-bookshelf-35","status":"publish","type":"post","link":"https:\/\/strengthsenseiinc.com\/2022\/05\/19\/strength-sensei-bookshelf-35\/","title":{"rendered":"STRENGTH SENSEI BOOKSHELF"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"5453\" class=\"elementor elementor-5453\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5ce14d2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5ce14d2\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b4e1f08\" data-id=\"b4e1f08\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1468dc1 elementor-widget elementor-widget-heading\" data-id=\"1468dc1\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">STRENGTH SENSEI BOOKSHELF<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b0985d2 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b0985d2\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2981b82\" data-id=\"2981b82\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4a970b7 elementor-widget elementor-widget-heading\" data-id=\"4a970b7\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\"><i>Take a Nap! Change your life.<\/i><\/h3>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1864517 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1864517\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-41ecdf2\" data-id=\"41ecdf2\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a48480b elementor-widget elementor-widget-heading\" data-id=\"a48480b\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\"><i>The pioneering resource championing the cause of taking short snoozes<\/i><\/h4>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-905a4bf elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"905a4bf\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-dd0cc43\" data-id=\"dd0cc43\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-b24d272 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b24d272\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-44f6659\" data-id=\"44f6659\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-91273c8 elementor-widget elementor-widget-text-editor\" data-id=\"91273c8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>One of Charles R. Poliquin\u2019s favorite topics was the importance of getting the optimal amount of quality sleep to improve health and athletic performance. One tool that can help you sleep well is napping, and one of the best books on that subject is Dr. Sara C. Mednick\u2019s <em>Take a Nap! Change your life.<\/em><\/p><p>Mednick has the credentials to be considered one of the foremost authorities on sleep, particularly napping. Her doctoral thesis at Harvard examined the mental and physical benefits of napping, and her name has appeared in over 75 scientific papers, including the <em>Journal of Sleep Research<\/em>, <em>The Journal of Neuroscience<\/em>, and <em>Behavioral Brain Research<\/em>. Mednick currently is a Professor at the UC Irvine Department of Cognitive Sciences.<\/p><p><em>Take a Nap! Change your life.<\/em> was published in 2006 and is backed by extensive research published in scientific journals. Mednick gets our attention by offering the following benefits of napping:<\/p><ul><li>Decreased stress<\/li><li>Elevated mood<\/li><li>Increased creativity<\/li><li>Increased growth hormone production<\/li><li>Improved sex drive and sexual function<\/li><li>Improved skin and tissue regeneration<\/li><li>Improved memory<\/li><li>Reduced cravings for high-fat, high-sugar foods<\/li><li>Reduced risk of diabetes<\/li><li>Reduced risk of fatigue-related accidents<\/li><li>Reduced risk of heart attack and stroke<\/li><\/ul>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-0189b98\" data-id=\"0189b98\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-a3bb37d elementor-widget elementor-widget-image\" data-id=\"a3bb37d\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"785\" height=\"1024\" src=\"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Lead-Photo-4-785x1024.jpeg\" class=\"attachment-large size-large wp-image-5456\" alt=\"\" srcset=\"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Lead-Photo-4-785x1024.jpeg 785w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Lead-Photo-4-230x300.jpeg 230w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Lead-Photo-4-768x1002.jpeg 768w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Lead-Photo-4-500x652.jpeg 500w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Lead-Photo-4-700x913.jpeg 700w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Lead-Photo-4.jpeg 889w\" sizes=\"(max-width: 785px) 100vw, 785px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ef4603f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ef4603f\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-51952db\" data-id=\"51952db\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-476a7c1 elementor-widget elementor-widget-text-editor\" data-id=\"476a7c1\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>Consider too that there is considerable research on the benefits of extended sleep, which can be achieved with napping. One research study involving 23,500 subjects found that those who napped at least three times a week reduced their risk of coronary mortality by 37 percent!<\/p><p>For athletes, consider that Stanford University has conducted considerable research on the effects of extended sleep on swimmers and basketball players. Among other observations, the researchers saw the swimmers improve their starts, turns, kicking speed, and 15-meter sprint times. The basketball players made significant improvements in the free throws (from 7.9 to 8.8 out of 10 attempts) and three-point goal percentages (from 10.2 to 11.6 out of 15 attempts). Fun Fact: Lebron James claims he sleeps 12 hours a day!<\/p><p>The subhead for this book is \u201cThe Scientific Plan to Make You Smarter, Healthier, More Productive,\u201d and it delivers with practical advice you can immediately put into practice.<\/p><p>One of the key points of <em>Take a Nap! Change your life.<\/em> is that the best naps last about 20 minutes or between 60-90 minutes. She does not recommend naps of 30-60 minutes, as it creates \u201csleep inertia,\u201d a condition that may put you in a groggy state for up to an hour.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-ad14bb5 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"ad14bb5\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7b92776\" data-id=\"7b92776\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-abe3ba1 elementor-widget elementor-widget-image\" data-id=\"abe3ba1\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t<figure class=\"wp-caption\">\n\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"768\" height=\"922\" src=\"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Book-1-768x922.jpg\" class=\"attachment-medium_large size-medium_large wp-image-5457\" alt=\"\" srcset=\"https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Book-1-768x922.jpg 768w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Book-1-250x300.jpg 250w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Book-1-853x1024.jpg 853w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Book-1-1280x1536.jpg 1280w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Book-1-500x600.jpg 500w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Book-1-700x840.jpg 700w, https:\/\/strengthsenseiinc.com\/wp-content\/uploads\/Book-1.jpg 1500w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t<figcaption class=\"widget-image-caption wp-caption-text\">Learn the science of sleeping well in this pioneering book by sleep expert Dr. Sara C. Mednick.<\/figcaption>\n\t\t\t\t\t\t\t\t\t\t<\/figure>\n\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-b6024df elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"b6024df\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-4e44920\" data-id=\"4e44920\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-04f6242 elementor-widget elementor-widget-text-editor\" data-id=\"04f6242\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<p>As with Strength Sensei CP who says to sleep in a \u201cBatcave,\u201d Mednick recommends paying special attention to your sleep environment. She also promotes the use of sleep masks and earplugs, and that keeping your smartphone on while you nap is a dumb idea.<\/p><p>Mednick also introduces the concept of a \u201cNap Wheel,\u201d that helps you determine the best times to sleep. For example, if you rise at 7 am, the best time for your power nap would be about 2 pm. By the way, the worst times to nap are less than three hours before bedtime.<\/p><p>If you don\u2019t have time to read <em>Take a Nap! Change your life. <\/em>right now, you can listen to Mednick narrate the material in an audiobook and you can watch the half dozen of her presentations and interviews at this link: <a href=\"http:\/\/sleepandcognitionlab.org\/\"><u>sleepandcognitionlab.org<\/u><\/a>.<\/p><p>Co-authored with freelance writer Mark Ehrman, <em>Take a Nap! Change your life.<\/em> breaks down the science of sleep for a general audience. Dr. Sara C. Mednick claims their book can change your life, and for many of us, it will hold true to that promise! (TSS)<\/p><p>[<em>Take a Nap! Change your life. <\/em>by Sara C. Mednick, Ph.D. with Mark Ehrman is available in paperback, Kindle, and as an audiobook through <a href=\"https:\/\/www.amazon.com\/Take-Nap-Change-Your-Life\/dp\/0761142908\/ref=sr_1_1?crid=3Q98USY6Z91EV&amp;keywords=take+a+nap+change+your+life&amp;qid=1652973061&amp;s=books&amp;sprefix=Take+a+nap%2Cstripbooks%2C232&amp;sr=1-1\"><u>Amazon.com<\/u><\/a>.]<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>STRENGTH SENSEI BOOKSHELF Take a Nap! Change your life. The pioneering resource championing the cause of taking short snoozes One of Charles R. Poliquin\u2019s favorite topics was the importance of getting the optimal amount of quality sleep to improve health and athletic performance. One tool that can help you sleep well is napping, and one [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":5454,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"site-sidebar-layout":"default","site-content-layout":"default","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"default","adv-header-id-meta":"","stick-header-meta":"default","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-gradient":""}},"footnotes":""},"categories":[66,65],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>STRENGTH SENSEI BOOKSHELF - Strength Sensei Inc<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/strengthsenseiinc.com\/2022\/05\/19\/strength-sensei-bookshelf-35\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"STRENGTH SENSEI BOOKSHELF - Strength Sensei Inc\" \/>\n<meta property=\"og:description\" content=\"STRENGTH SENSEI BOOKSHELF Take a Nap! 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