The science is in: You need to take more naps
In his latest book, 'When: The Scientific Secrets of Perfect Timing', Daniel Pink makes a convincing case for more naps.
Napping is not the first piece of advice that came to mind when purchasing a ticket to listen to author Daniel Pink in conversation with neuroscientist Daniel Levitin. Yet two weeks ago I sat in a small Santa Monica theater listening to the men discuss the benefits of naps. Given the fact that both men are not that much older than me, I shook my head in agreement.
The men were discussing Pink’s latest book, When: The Scientific Secrets of Perfect Timing. Pink argues that we often ask why something did or did not work out, but rarely do we consider timing. Over the course of 218 pages, he makes a convincing argument. Along with two research assistants, he pored over 700 clinical studies to discover a common trend: the midday trough is not an optimal time to handle serious work.
Pink divides humans into three camps: larks, which make up 14 percent of the population; owls, 21 percent; and third birds, 65 percent. This he measured by the average midpoint of sleep. The predominant number of people hit their midpoint around 4 am, making them third birds.
From these data, Pink devised a schedule: do your analytic tasks in the morning and insight tasks later in the afternoon and evening. And do not perform either during midday. That’s the time for administrative work, tasks not requiring creative problem solving or deep insights. While exact times vary from person to person, Pink’s outlook is based on circadian rhythms, which affect us to a degree few recognize.
Which is why Pink is now an advocate for napping, what he calls “Zambonis for our brains.” A former nap skeptic, he now believes that naps “smooth out the nicks, scuffs, and scratches a typical day has left on our mental ice.” Among the studies he covers:
- Nappers outperform non-nappers in retaining information
- Nappers are twice as likely to solve complex problems than non-nappers
- Napping boosts short-term memory and associative memory
- A nap bestows many benefits, including mood, alertness, and cognitive performance
- Napping strengthens your immune system and can reduce your blood pressure
- Napping increases the likelihood you’ll achieve a flow state
- A study of over 23,000 Greeks discovered that nappers experienced a 37 percent decrease in the likelihood they’ll die from heart disease
- Naps increase alertness in air traffic controllers
- Italian police officers who nap before evening shifts have 48 percent fewer traffic accidents than non-nappers
Duration matters. The ideal nap is 10 to 20 minutes long. After 20, sleep inertia sets in—you wake up groggy and confused. Hit an hour and your recovery time will be like waking up from a long slumber.
Interestingly, there’s even a coffee nap hack. I’ve done this inadvertently and can anecdotally confirm its benefits. Since caffeine takes 25 minutes to enter your bloodstream, drinking coffee and then taking a 20-minute nap—Pink calls it a “nappuccino”—lets you get the nap boost and the coffee lift. This technique has been shown to reduce sleepiness and improve performance.
Pink concludes by calling for a return to the siesta. In an attempt to compete with other nations, Spain eliminated it a decade ago. In some ways, Pink’s entire book can be summed up in this example: by trying to improve performance, the government took the exact opposite route to achieving such. Instead of pulling other nations to their side, Spain abandoned a longtime practice with a positive track record.
A man takes a nap after drinking a coffee inside a Starbucks in Beijing on June 28, 2017. (Photo by Nicolas Asfouri/AFP/Getty Images)
Pink reminds us of our own cultural attitude. At the time when Spain was eliminating sanctioned midday rest, Americans boasted about getting by on only four hours sleep. Then a library’s worth of research on sleep was published. We went from calling that person a hero to a fool. Instead of getting work done, he was likely performing at a subpar level while risking the safety of others.
We are in need of many shifts. For all the accolades we award ourselves for technological innovation, we’ve taken a dozen backward in our diets, movement patterns, social relationships, and sleep. Churning out content and pushing files across networks does not make for a fulfilling life. Living a healthy life means we’re imbued with a sense of meaning, which is hard to feel when constantly exhausted.
As with most things, humans are more reactive than proactive. We don’t change our diets until organs fail. We don’t exercise until our body feels so foreign that we realize we have no clue how to control our limbs. And we don’t sleep until unconscious processes are so compromised that our body rebels in the form of disease and discomfort. Even then we still refuse, so deeply embedded are habits of behavior, no matter how toxic.
Which is a shame. A healthy mind and a healthy body are not separate processes. They’re part of the same phenomenon—the process of being. We might bathe ourselves in electric light late into the night and think it an advance, but there’s a quarter-million years of evolutionary history that put us to sleep when the sun set and woke us up on its return. The midday sun was the worst, so our ancestors took cover and… napped. We can fight history but we can’t escape it. It made us. Honoring that rhythm is only to our benefit.
Dominique Crenn, the only female chef in America with three Michelin stars, joins Big Think Live this Thursday at 1pm ET.
Astronomers spot an object heading into Earth orbit.
Minimoons<p>Scientists have confirmed just two prior minimoons. One was <a href="https://en.wikipedia.org/wiki/2006_RH120" target="_blank">2006 RH120</a>, which orbited us from September 2006 to June 2007. The other was <a href="https://en.wikipedia.org/wiki/2020_CD3" target="_blank">2020 CD3</a>, which got stuck in the 2015–2016 timeframe, and is believed to gotten away in May 2020.</p><p>2020 SO, the new kid on the block, is expected to arrive in October 2020 and pop out of orbit in May 2021.</p><div id="37962" class="rm-shortcode" data-rm-shortcode-id="f4c0fc8a2cba6536ea4cd960ebed3e6e"><blockquote class="twitter-tweet twitter-custom-tweet" data-twitter-tweet-id="1307729521869611008" data-partner="rebelmouse"><div style="margin:1em 0">Asteroid 2020 SO may get captured by Earth from Oct 2020 - May 2021. Current nominal trajectory shows shows capture… https://t.co/F5utxRvN6Z</div> — Tony Dunn (@Tony Dunn)<a href="https://twitter.com/tony873004/statuses/1307729521869611008">1600621989.0</a></blockquote></div>
Identifying 2020 SO<p>The first clue 2020 SO isn't your ordinary asteroid is its exceptionally low velocity. It's traveling much more slowly that a typical asteroid — their <a href="https://www.lpi.usra.edu/exploration/training/illustrations/craterMechanics/" target="_blank">average rate of travel</a> <a href="https://www.lpi.usra.edu/exploration/training/illustrations/craterMechanics/" target="_blank" rel="noopener noreferrer"></a>is 18 kilometers (58,000 feet) per second. Even <a href="https://en.wikipedia.org/wiki/Moon_rock" target="_blank">moon rocks</a> sent careening into Earth orbit by impacts on the lunar surface outpace pokey 2020 SO.</p><p>For another thing, 2020 SO has an orbital path very similar to Earth's, lasting about one Earth year. It's also just slightly less circular than our own orbit, from which it's barely tilted off-axis.</p><p>So, what is it? <a href="https://cneos.jpl.nasa.gov/ca/" target="_blank">NASA estimates</a> that the object has dimensions very reminiscent of a discarded Centaur rocket stage from the <a href="https://en.wikipedia.org/wiki/Surveyor_2" target="_blank" rel="noopener noreferrer">Surveyor 2 mission</a> that landed an unmanned craft on the moon. Back in the day, rocket stages were jettisoned as craft were aimed toward their desired position. This stuff, if released high enough, remains in space. It appears that this Centaur rocket, launched in September 1966, is now making its way back homeward, at least for a little bit.</p><p>When 2020 SO arrives at its closest point in December, the rocket is expected to be about 50,000 kilometers from Earth. Its next closest approach is much further: 220,000 kilometers, in February 2010.</p><img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDQzMDk3NC9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYyODg1MTQ1MX0.HGknDwqp0GmeuczKY_AS7vrPG7KMFUc_XO95tNoI2xo/img.jpg?width=980" id="e5cda" class="rm-shortcode" data-rm-shortcode-id="85eb1f790d8c3ee5b261f7ba13eaa5e1" data-rm-shortcode-name="rebelmouse-image" alt="Centaur rocket stage" />
Centaur rocket stage
What we may be able to learn<p>Earthly space programs being as young as they are, scientists would love to know what's happened to our rocket during a half century in space.</p><p>While 2020 SO won't get close enough to drop into our atmosphere, its slow progress has scientists hopeful that they'll still get some kind of a decent look at it.</p><p>Spectroscopy may be able to reveal what the rocket's surface is like now — has any of its paint survived, for example? Of course, being out in space, it's likely to have been hit by lots of dust and micrometeorites, so the current state of its surfaces is also of interest. Experts are curious to know how reflective the rocket is at this point, valuable information that can help planners of future long-term missions anticipate how well a craft out in space for extended periods will remain able to reflect sunlight.</p>
Yet 80 percent of respondents want to reduce their risk of dementia.
- A new MDVIP/Ipsos survey found that only 35 percent of Americans know the symptoms of Alzheimer's disease.
- Eighty percent of respondents said they want to reduce their risks.
- An estimated 7.1 million Americans over the age of 65 will suffer from Alzheimer's by 2025.
Credit: logika600 / Shutterstock<p>Remaining healthy requires regular screenings. Here again we see a disassociation between risk reduction and proactivity. Seventy-seven percent of respondents don't talk to their doctors about lifestyle habits that support brain health; 51 percent have never been screened for depression; 44 percent have never had a neurological exam; and 32 percent have never been screened for hearing problems. </p><p>Common early warning signs of dementia, <a href="https://news.yahoo.com/americans-worry-alzheimers-disease-survey-140644803.html" target="_blank" rel="noopener noreferrer">according to</a> Dr. Jason Karlawish, co-director of the Penn Memory Center, include repetitive questions and stories, difficulties with complex daily tasks, and trouble with orientation. </p><p>In terms of intervention, <a href="https://bigthink.com/21st-century-spirituality/does-lack-of-exercise-lead-to-dementia" target="_self">exercise</a>, <a href="https://bigthink.com/surprising-science/obesity-dementia" target="_self">diet</a>, building a <a href="https://bigthink.com/mind-brain/brain-reserve" target="_self">brain reserve</a>, and challenging your brain (such as learning a new language or musical instrument) are all proven methods for staving off the ravages of Alzheimer's. Oxytocin has also <a href="https://bigthink.com/mind-brain/alzheimers-oxytocin" target="_self">showed promise</a> in brain-addled mice, while researchers found positive results for a <a href="https://bigthink.com/mind-brain/intermittent-fasting" target="_self">group of intermittent fasters</a> in promoting neurogenesis. </p><p>Epidemiologist Bryan James says that dementia is <a href="https://www.npr.org/sections/health-shots/2013/04/15/176920391/how-exercise-and-other-activities-beat-back-dementia" target="_blank">not an inevitable result</a> of aging. </p><p style="margin-left: 20px;">"It's simply not pre-destined for all human beings. Lots of people live into their 90s and even 100s with no symptoms of dementia." </p><p>Professor of neurology at Boston University School of Medicine, Andrew Budson, <a href="https://news.yahoo.com/americans-worry-alzheimers-disease-survey-140644803.html" target="_blank" rel="noopener noreferrer">recommends</a> aerobic exercise and the Mediterranean diet. As has long been known, whole grains, fruits and vegetables, fish and shellfish, and healthy fasts like nuts and olive oil seem to have brain-boosting properties. </p><p>To learn more, take the <a href="https://www.mdvip.com/brain-health-iq-quiz" target="_blank">Brain Health IQ quiz</a>.</p><p><span></span>--</p><p><em>Stay in touch with Derek on <a href="http://www.twitter.com/derekberes" target="_blank">Twitter</a>, <a href="https://www.facebook.com/DerekBeresdotcom" target="_blank">Facebook</a> and <a href="https://derekberes.substack.com/" target="_blank" rel="noopener noreferrer">Substack</a>. His next book is</em> "<em>Hero's Dose: The Case For Psychedelics in Ritual and Therapy."</em></p>
The U.S., China, and Russia are in a "vaccine race" that treats a global challenge like a winner-take-all game.
All for one (vaccine)<p>Launched this April, <a href="https://www.who.int/initiatives/act-accelerator" target="_blank">the Access to COVID-19 Tools (ACT) Accelerator</a> brought together a panoply of governments, scientists, businesses, and global health organizations with the goal of accelerating the development, production, and distribution of an efficacious COVID-19 vaccine. The "vaccines pillar" of this initiative is <a href="https://www.gavi.org/vaccineswork/covax-explained" target="_blank">the COVAX Facility</a>.</p><p>COVAX is coordinated by the WHO, the Coalition for Epidemic Preparedness Innovations (CEPI), and Gavi, the Vaccine Alliance. The program maintains a diverse portfolio of COVID-10 vaccines, monitoring each to identify promising candidates. It has also partnered with manufacturers to ease investment risks and serves as a purchasing pool for self-financing countries, while offering fundraising efforts to poorer ones.</p><p>"[G]overnments from every continent have chosen to work together, not only to secure vaccines for their own populations, but also to help ensure that vaccines are available to the most vulnerable everywhere," Seth Berkley, CEO of Gavi, <a href="https://www.gavi.org/news/media-room/boost-global-response-covid-19-economies-worldwide-formally-sign-covax-facility" target="_blank">said in a release</a>. "With the commitments we're announcing today for the COVAX Facility, as well as the historic partnership we are forging with industry, we now stand a far better chance of ending the acute phase of this pandemic once safe, effective vaccines become available."</p><p><a href="https://www.vox.com/21448719/covid-19-vaccine-covax-who-gavi-cepi" target="_blank" rel="noopener noreferrer">In an interview with Vox</a>, Berkley noted that the ACT Accelerator is the largest global collaboration since the Paris Climate Agreement. He added, "This type of solidarity is critical because otherwise what you're going to end up with is just a constant reintroduction of infections and the inability to go back to normal."</p><p>As of Monday, 64 higher-income countries and 92 low- and middle-income countries—representing nearly two-thirds of the world's population—<a href="https://www.gavi.org/news/media-room/boost-global-response-covid-19-economies-worldwide-formally-sign-covax-facility" target="_blank" rel="noopener noreferrer">have signed commitments to COVAX</a>. Thirty-eight more are expected to sign soon.</p><p>COVAX's goal is to have 2 billion doses by the end of 2021. Experts estimate this amount will cover high-risk and vulnerable people, as well as healthcare workers, worldwide. Participating nations must cover those populations before administering vaccines according to national priorities. As part of the agreement, countries agree to support equal access to the vaccine once it becomes available, a move aimed at preventing hoarding and price gouging. </p><p>Currently, CEPI is supporting nine candidate vaccines, of which eight are in clinical trials.</p>
Why has the U.S. backed out?<span style="display:block;position:relative;padding-top:56.25%;" class="rm-shortcode" data-rm-shortcode-id="7167e0bf1593a7cb29c1a116041116e3"><iframe type="lazy-iframe" data-runner-src="https://www.youtube.com/embed/LUAsKbH7yeY?rel=0" width="100%" height="auto" frameborder="0" scrolling="no" style="position:absolute;top:0;left:0;width:100%;height:100%;"></iframe></span><p>The United States is gambling that its bilateral deals with various pharmaceutical companies will win the "<a href="https://www.washingtonpost.com/world/coronavirus-vaccine-trump/2020/09/01/b44b42be-e965-11ea-bf44-0d31c85838a5_story.html" target="_blank" rel="noopener noreferrer">vaccine race</a>." This U.S.-only initiative, named (sigh) <a href="https://www.hhs.gov/about/news/2020/06/16/fact-sheet-explaining-operation-warp-speed.html" target="_blank" rel="noopener noreferrer">Operation Warp Speed</a>, has already spent <a href="https://www.cnbc.com/2020/08/14/the-us-has-already-invested-billions-on-potential-coronavirus-vaccines-heres-where-the-deals-stand.html" target="_blank" rel="noopener noreferrer">approximately $10 billion</a> and is pushing to deliver 300 million doses by January 2021. Many experts worry this speedy push through the regulatory path could result in <a href="https://www.sciencemag.org/news/2020/08/here-s-how-us-could-release-covid-19-vaccine-election-and-why-scares-some" target="_blank" rel="noopener noreferrer">premature and dangerous approvals</a>.</p><p>China and Russia have likewise bet on their own high-priced ponies. Russia is touting <a href="https://arstechnica.com/science/2020/09/russia-offers-its-untested-covid-19-vaccine-for-free-to-un-officials/" target="_blank" rel="noopener noreferrer">an unvetted vaccine</a> nicknamed (double sigh) "Sputnik V." This vaccine has only concluded <a href="https://www.thelancet.com/journals/lanres/article/PIIS2213-2600(20)30402-1/fulltext" target="_blank" rel="noopener noreferrer">phase 1 and 2 trials</a> with a small number of participants, yet Russia claims to have already received international requests. Meanwhile, China has administered <a href="https://www.reuters.com/article/us-health-coronavirus-china-vaccines-foc/in-coronavirus-vaccine-race-china-inoculates-thousands-before-trials-are-completed-idUSKBN26705Q" target="_blank" rel="noopener noreferrer">tens of thousands of doses of a vaccine</a> before completing phase 3 clinical trials. </p><p>An additional barrier to the United States' participation: COVAX is a WHO-led initiative. Earlier this year, <a href="https://www.npr.org/2020/05/29/865685798/president-trump-announces-that-u-s-will-leave-who" target="_blank" rel="noopener noreferrer">President Donald Trump admonished the WHO as a corrupt organization</a> and claimed it assisted China in covering up the coronavirus outbreak and its severity. Though he presented no evidence for the accusation, Trump has used it as the basis for <a href="https://www.statnews.com/2020/09/21/64-high-income-nations-join-effort-to-expand-global-access-to-covid-19-vaccines-but-u-s-and-china-do-not/" target="_blank" rel="noopener noreferrer">his threat to cut ties with</a>, and funding for, the agency.</p><p>"The United States will continue to engage our international partners to ensure we defeat this virus, but we will not be constrained by multilateral organizations influenced by the corrupt World Health Organization and China," said Judd Deere, a spokesman for the White House, said <a href="https://www.reuters.com/article/us-health-coronavirus-usa-who/white-house-slams-who-over-criticism-of-push-for-covid-19-vaccine-idUSKBN25S62T" target="_blank" rel="noopener noreferrer">in a statement</a>.</p><p>He added, "This president will spare no expense to ensure that any new vaccine maintains our own FDA's gold standard for safety and efficacy, is thoroughly tested, and saves lives."</p><p>By shirking COVAX, these countries hope to gain peerless access to a vaccine. Each could secure large numbers of doses for its citizens while also reaping the political boons to follow. In the United States, President Trump has pinned his re-election bid on a timely vaccine, while Chinese officials seem posed to use a vaccine <a href="https://www.nytimes.com/2020/09/11/business/china-vaccine-diplomacy.html" target="_blank" rel="noopener noreferrer">to repair diplomatic ties</a>. </p><p>But the loss of such rich economies will prove a blow to COVAX and the ACT Accelerator. Vaccines are notoriously expensive and risky to develop; the costs to manufacture doses at scale will be immense. <a href="https://news.un.org/en/story/2020/08/1070162" target="_blank" rel="noopener noreferrer">WHO Director-General Tedros Adhanom Ghebreyesus</a> stated the ACT Accelerator would cost roughly $30 billion, and the final bill for the tools to combat novel coronavirus would be at least $100 billion. But that's a pittance compared to the <a href="https://www.reuters.com/article/us-health-coronavirus-imf/imf-says-10-trillion-spent-to-combat-pandemic-far-more-needed-idUSKBN23I27P" target="_blank" rel="noopener noreferrer">$10 trillion already spent on the pandemic</a> so far.</p><p>"COVID-19 is an unprecedented global crisis that demands an unprecedented global response," <a href="https://www.who.int/news-room/detail/21-09-2020-boost-for-global-response-to-covid-19-as-economies-worldwide-formally-sign-up-to-covax-facility" target="_blank" rel="noopener noreferrer">Tedros said</a>. "Vaccine nationalism will only perpetuate the disease and prolong the global recovery. Working together through the COVAX Facility is not charity, it's in every country's own best interests to control the pandemic and accelerate the global economic recovery."</p>
The winner won't necessarily take all<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yNDQzNzY2My9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTY0NjExMzA1M30.2kF2U_8veNWxmaxOnSned_WTQMRtscbB5dmT5efJHsc/img.jpg?width=1245&coordinates=0%2C180%2C0%2C181&height=700" id="55cd7" class="rm-shortcode" data-rm-shortcode-id="c56717cda300a40edc23795c8ee23c2f" data-rm-shortcode-name="rebelmouse-image" alt="SARS-CoV-2 vaccine" />