Tag Archives: nap

Forget Power Naps, You Need a Coffee Nap!

02/22/2016 R.C. Liley 2 Comments

I’m sure we’ve all heard of power naps, but what about a coffee nap? If not, you’re probably thinking the words coffee and nap simply don’t belong in the same sentence. Well, unless you’re saying “Geez, I drank too much coffee and now I can’t nap.” I thought the same thing at first, but then I read about this conflicting yet science-backed nap which turned me into a believer.

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It started with a study performed to find a way to tackle driver fatigue/sleepiness and found that consuming caffeine right before taking a 15 minute nap worked much better than napping or having caffeine alone. This means that if you like to nap, investing in some coffee pods will help make it easy to get your pre-nap caffeine. Nowadays, you can purchase coffee pods from a wide range of different stores. Some retailers and manufacturers like SS Nutra even allow you to purchase wholesale coffee pods in bulk. Ultimately, buying coffee pods in bulk is a fantastic way to stock up on your coffee supplies while also saving money. So, what exactly is the relationship between coffee and sleep all about? I could re-hash what I’ve read on the topic, but figure the Sleep Junkies do a much better job than I, so, please read and learn:

Why is it so effective?
The reason it works so well is because it takes around 20 minutes for the body to respond to the effects of caffeine. By taking a short nap immediately after consumption, the stimulant effect kicks in just as you are waking up. Not only will you feel revived from your power nap, you’ll also have the added benefit of the caffeine boost.

How to take a caffeine nap
You can use this technique any time, but it’s most effective in the afternoon to combat the the mid afternoon energy slump. It’s a great productivity tip for work and works wonders for drowsy drivers. If you don’t like coffee you can use a caffeine supplement – the kind of pill that students use to cram all night before their finals.

1) Find a suitable environment to take a nap.

If you’re at work, try to find the most relaxing environment, somewhere quiet that you’re not going to be disturbed, ideally with dim lighting, and not too noisy. A comfy sofa or armchair will do. Useful nap-cessories are foam ear plugs, an eye mask or maybe you could even splash out on an Ostrich pillow

2) Grab your favourite caffeine laden beverage or pill.

Coffee is ideal, as are caffeine supplements like Pro-Plus etc. Coke and Pepsi are no good, they don’t contain enough caffeine. The scientists used a dosage of 200mg but you can experiment on what works best for you. Also watch out for sugar drinks, you might get a glucose-rush that prevents you from napping altogether. Use this caffeine chart to pick your poison.

3) Set your alarm to go off in 15-20 mins.

This is very important because you need to wake before you enter deep sleep. If you nap for too long you could end up drifting off into a slow-wave sleep pattern and run the risk of felling groggy when you wake up. Also you want to wake up before the caffeine hit kicks in. Watch this video on the science of napping for more tips.

4) Don’t delay, take your nap straight away.

Now the easy part. Kick off your shoes, get your head down and enjoy a nice relaxing snooze!

After reading, I was sold. I have yet to test it myself since I’m not a napper to begin with, but maybe for our next long distance road trip, I’ll put this to practice. I’m confident working and stay-at-home parents alike could put this to good use in order to keep up with our non-stop miniatures running circles around us. You can read more from Dave Asprey, a long time biohacker and creator of Bulletproof Coffee.

As a self-proclaimed budding biohacker, I find this very interesting and love delving deep into the science of natural chemicals and how they work for or against us when consumed. One area I’m seriously into is the use of Nootropics which are very similar to smart drugs used to enhance cognitive function, mood, learning, and energy without prescription drugs and very little negative side-effects.

With my newfound interest, prepare to see future posts on nootropics to help with anxiety, energy, motivation, and brain health. As a parent, I know these will be extremely beneficial in helping to manage a full day of stress-inducing issues at home, work, and even on the playground. I’m currently testing a few on myself and will report back soon.

Will you give a coffee nap a try?

Have you tried already?

Are you into biohacking or interested in nootropics?

Big thanks to Sleep Junkies for the informative post on coffee and napping……together!

Going Strong, Life

An HIIT Kettlebell Workout Routine to do During Nap Time

01/06/2016 R.C. Liley 2 Comments

This HIIT (High Intensity Interval Training) workout routine is perfect for the time-strapped parent (or anyone short on time) as it provides a high-revving training stimulus in 30 minutes or less. That is, of course, assuming you push yourself out of your comfort zone. If there’s one carry-over from my years of marathon training to strength training, it’s learning to push far beyond my level of comfort to reach and/or surpass my goals.

But there are differences. With marathon training, it’s all about doing more; more miles, more time on feet, and essentially, more running! When training for strength, you focus on lifting more weight or adding more sets/reps, but doing too much creates a point of diminishing returns. Muscles need to rest and recover in order to repair themselves and grow stronger, and that means doing less might be best.

That’s an extreme Cliff Notes version as there’s definitely a lot more to strength training than just lift heavy, eat a caloric surplus (focusing on quality food sources), rest, repeat. I could blabber on and on about this topic, but I would need to have a blog devoted entirely to the subject as it is extremely vast. Plus, I have an HIIT routine for the time-strapped parent (or anyone really) I created that I want to share. Hopefully you’ll find it effective.

Once your kid goes down for a nap or you’re graced with a patient child, try this routine for a full-body blast that’ll have you full of endorphins once finished.

hiit, workout routine, fitness, — I’m waiting for you!!

6 Rounds for Time

**6 *Pull-ups or Chin-ups**

10 Burpees

15 Push-ups

10 1-arm Kettlebell Swings (each arm)**

15 V-Ups

*If you can’t do pull-ups/chin-ups, try inverted rows or dumbbell bent rows

**If you don’t have a kettlebell, use a dumbbell or anything you can old and securely swing

I was feeling this the next day and loved it! If you really push yourself, expect to take about 15 to 20 minutes to complete. I added 5 minutes of biking before and after but it’s not required.

Give this routine a try and let me know how you liked it (or didn’t like it) in the comments below. This is also a great finisher after pure strength training with compounds exercises like squat, deadlift, bench, etc.; just shorten it to 3 rounds.

Parents need to keep fit too, and HIIT routines like this allow us to get a good strength and cardio workout in when there’s not a lot of time. If you can (or if nap time was a failure), have the kids join in to let them see how “fun” keeping active is, and you’ll be leading my example.

What are your current fitness goals?

Do you like HIIT routines like this or prefer standard cardio options like running or biking?

Going Strong, Life

Going Strong: Training Goals and An HIIT Workout Routine During Naptime

11/24/2014 R.C. Liley 2 Comments

Remember how I posted my workouts from last week a whole 2 times? Yeah, that didn’t last too long. Not that I quit working out, far from, but that typing it all out took too long. Honestly, keeping myself in check is hardly an issue, just ask my wife, so other than sharing my workouts with all who care to read, it felt pointless.

Sorry to anyone who seriously looked forward to knowing my workouts from the prior week. Instead, I hope to share strength & conditioning routines created either by yours truly (that’s me) or found elsewhere.

High intensity routines are perfect for the time-strapped parent (or anyone short on time) as they provide a superb training stimulus in 30 minutes or less. That is, of course, assuming you push yourself out of your comfort zone. If there’s one carry-over from my years of marathon training to strength training, it’s learning to push far beyond my level of comfort to reach and/or surpass my goals.

One thing I have trouble with in my strength goals is actually doing less to gain more. With marathon training, it’s all about doing more; more miles, more time on feet, and essentially, more running! When training for strength, you focus on lifting “more” weight (i.e. get stronger), but not much else since your muscles need to rest and recover in order to repair themselves and grow stronger.

Strength training is obviously more detailed than that, but that’s an extreme Cliff Notes version. Lift heavy, eat a caloric surplus, rest, repeat. I’ve done better with this over the years, but still have a major problem with creating a caloric surplus. I’ll admit I have this fear of getting fat, like I used to be, and anytime I actually eat what I think is a lot, I have this urgent “need” to go run or do some form of exercise. It’s borderline OCD if not worse, but like I said, I’m getting better at accepting I MUST eat more to actually get stronger.

Even with my diet comprising of almost all whole foods that I prepare, I still find ways to be hard on myself as if I’m not doing enough. I think it’s time I get over it and eat more peanut butter! Love that stuff!

I could blabber on and on about this topic, but it’d become more redundant than it already is. Plus, I have an HIIT routine I created that I want to share with you and hopefully you’ll find it effective.

Although this is mainly a blog about my life as a stay-at-home dad, fitness/nutrition plays a major role in our lives and is a field I want to get into when Avery starts going to school. Plus, parents need to keep fit too. If not for their own health, for the sake of leading by example for their little ones!