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7 Simple Rules For How To Take A Nap

Sleeping lab image via Shutterstock

Birds do it, bees do it (we think), even educated monkeys do it. So let's do it, people. Let's fall asleep. (The musical portion of this blog is over; thanks for indulging.) But seriously: we've talked about the whys of taking naps before -- they improve mood, creativity, memory function, heart health, and so much else -- but never, to my knowledge, have we discussed how to take a nap. In fact, whenever we write about naps, we always get a few comments from people claiming they're unable to nap during the day; they just can't fall asleep, or when they do nap they wake up groggy and unable to work. In that case, read on, my sleepy friends.

1.

The first thing you should know is, feeling sleepy in the afternoon is normal. It doesn't mean you had a big lunch, or that you're depressed, or you're not getting enough exercise. That's just how animals' cycles work -- every 24 hours, we have two periods of intense sleepiness. One is typically in the wee hours of the night, from about 2am to 4am, and the other is around 10 hours later, between 1pm and 3pm. If you're a night owl and wake up later in the morning, that afternoon sleepiness may come later; if you're an early bird, it may come earlier. But it happens to everyone; we're physiologically hardwired to nap.

2.

Naps provide different benefits depending on how long they are. A short nap of even 20 minutes will enhance alertness and concentration, mood and coordination. A nap of 90 minutes will get you into slow wave and REM sleep, which enhances creativity. If you sleep deeply and uninterruptedly the whole time, you'll go through a full 90-minute sleep cycle, and recoup sleep you might not have gotten the night before (we've all heard it a million times, but most of us don't get enough sleep at night).

3.

Try not to sleep longer than 45 minutes but less than 90 minutes; then you'll wake up in the middle of a slow-wave cycle, and be groggy. I used to hate taking naps during the day for just this reason -- I would always wake up in a fog. My problem was I hadn't yet perfected the art of the 20-minute catnap.

4.

Find a nice dark place where you can lie down. It takes about 50% longer to fall asleep sitting up (this is why red eye flights usually live up to their name), and be armed with a blanket; you don't want to be chilly. You also don't want to be too warm, which can lead to oversleeping. (There was a kind of urban legend circulating when I was a kid: don't fall asleep in the sun, or you'll never wake up. Not true -- but you might wake up three hours later with a ripe sunburn.)

5.

White noise can help you fall asleep, especially during the day when construction crews, garbage trucks, barking dogs and other noisy awake-world things can conspire to destroy your nap. Keep a fan on, or turn on a nearby faucet for a pleasing rushing-river sound. (Just kidding about that last one.)

6.

Don't nap too close to bedtime, or you might not be able to fall asleep later. Remember, your inbuilt sleepy window is sometime in the early to mid-afternoon -- try to nap then.

7.

Quit that silly job where they don't let you take naps during the day.

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10 Things You Might Not Know About Little Women
gutenberg.org
gutenberg.org

Louisa May Alcott's Little Women is one of the world's most beloved novels, and now—nearly 150 years after its original publication—it's capturing yet another generation of readers, thanks in part to Masterpiece's new small-screen adaptation. Whether it's been days or years since you've last read it, here are 10 things you might not know about Alcott's classic tale of family and friendship.

1. LOUISA MAY ALCOTT DIDN'T WANT TO WRITE LITTLE WOMEN.


Frank T. Merrill, Public Domain, Courtesy of The Project Gutenberg

Louisa May Alcott was writing both literature and pulp fiction (sample title: Pauline's Passion and Punishment) when Thomas Niles, the editor at Roberts Brothers Publishing, approached her about writing a book for girls. Alcott said she would try, but she wasn’t all that interested, later calling such books “moral pap for the young.”

When it became clear Alcott was stalling, Niles offered a publishing contract to her father, Bronson Alcott. Although Bronson was a well-known thinker who was friends with Ralph Waldo Emerson and Henry David Thoreau, his work never achieved much acclaim. When it became clear that Bronson would have an opportunity to publish a new book if Louisa started her girls' story, she caved in to the pressure.

2. LITTLE WOMEN TOOK JUST 10 WEEKS TO WRITE.


Frank T. Merrill, Public Domain, Courtesy of The Project Gutenberg

Alcott began writing the book in May 1868. She worked on it day and night, becoming so consumed with it that she sometimes forgot to eat or sleep. On July 15, she sent all 402 pages to her editor. In September, a mere four months after starting the book, Little Women was published. It became an instant best seller and turned Alcott into a rich and famous woman.

3. THE BOOK AS WE KNOW IT WAS ORIGINALLY PUBLISHED IN TWO PARTS.


Frank T. Merrill, Public Domain, Courtesy of The Project Gutenberg

The first half was published in 1868 as Little Women: Meg, Jo, Beth, and Amy. The Story Of Their Lives. A Girl’s Book. It ended with John Brooke proposing marriage to Meg. In 1869, Alcott published Good Wives, the second half of the book. It, too, only took a few months to write.

4. MEG, BETH, AND AMY WERE BASED ON ALCOTT'S SISTERS.


Frank T. Merrill, Public Domain, Courtesy of The Project Gutenberg

Meg was based on Louisa’s sister Anna, who fell in love with her husband John Bridge Pratt while performing opposite him in a play. The description of Meg’s wedding in the novel is supposedly based on Anna’s actual wedding.

Beth was based on Lizzie, who died from scarlet fever at age 23. Like Beth, Lizzie caught the illness from a poor family her mother was helping.

Amy was based on May (Amy is an anagram of May), an artist who lived in Europe. In fact, May—who died in childbirth at age 39—was the first woman to exhibit paintings in the Paris Salon.

Jo, of course, is based on Alcott herself.

5. LIKE THE MARCH FAMILY, THE ALCOTTS KNEW POVERTY.


Frank T. Merrill, Public Domain, Courtesy of The Project Gutenberg

Bronson Alcott’s philosophical ideals made it difficult for him to find employment—for example, as a socialist, he wouldn't work for wages—so the family survived on handouts from friends and neighbors. At times during Louisa’s childhood, there was nothing to eat but bread, water, and the occasional apple.

When she got older, Alcott worked as a paid companion and governess, like Jo does in the novel, and sold “sensation” stories to help pay the bills. She also took on menial jobs, working as a seamstress, a laundress, and a servant. Even as a child, Alcott wanted to help her family escape poverty, something Little Women made possible.

6. ALCOTT REFUSED TO HAVE JO MARRY LAURIE.


Frank T. Merrill, Public Domain, Courtesy of The Project Gutenberg

Alcott, who never married herself, wanted Jo to remain unmarried, too. But while she was working on the second half of Little Women, fans were clamoring for Jo to marry the boy next door, Laurie. “Girls write to ask who the little women marry, as if that was the only aim and end of a woman’s life," Alcott wrote in her journal. "I won’t marry Jo to Laurie to please anyone.”

As a compromise—or to spite her fans—Alcott married Jo to the decidedly unromantic Professor Bhaer. Laurie ends up with Amy.

7. THERE ARE LOTS OF THEORIES ABOUT WHO LAURIE WAS BASED ON.


Frank T. Merrill, Public Domain, Courtesy of The Project Gutenberg

People have theorized Laurie was inspired by everyone from Thoreau to Nathaniel Hawthorne’s son Julian, but this doesn’t seem to be the case. In 1865, while in Europe, Alcott met a Polish musician named Ladislas Wisniewski, whom Alcott nicknamed Laddie. The flirtation between Laddie and Alcott culminated in them spending two weeks together in Paris, alone. According to biographer Harriet Reisen, Alcott later modeled Laurie after Laddie.

How far did the Alcott/Laddie affair go? It’s hard to say, as Alcott later crossed out the section of her diary referring to the romance. In the margin, she wrote, “couldn’t be.”

8. YOU CAN STILL VISIT ORCHARD HOUSE, WHERE ALCOTT WROTE LITTLE WOMEN.

Orchard House in Concord, Massachusetts was the Alcott family home. In 1868, Louisa reluctantly left her Boston apartment to write Little Women there. Today, you can tour this house and see May’s drawings on the walls, as well as the small writing desk that Bronson built for Louisa to use.

9. LITTLE WOMEN HAS BEEN ADAPTED A NUMBER OF TIMES.

In addition to a 1958 TV series, multiple Broadway plays, a musical, a ballet, and an opera, Little Women has been made into more than a half-dozen movies. The most famous are the 1933 version starring Katharine Hepburn, the 1949 version starring June Allyson (with Elizabeth Taylor as Amy), and the 1994 version starring Winona Ryder. Later this year, Clare Niederpruem's modern retelling of the story is scheduled to arrive in movie theaters. It's also been adapted for the small screen a number of times, most recently for PBS's Masterpiece, by Call the Midwife creator Heidi Thomas.

10. IN 1980, A JAPANESE ANIME VERSION OF LITTLE WOMEN WAS RELEASED.

In 1987, Japan made an anime version of Little Women that ran for 48 half-hour episodes. Watch the first two episodes above.

Additional Resources:
Louisa May Alcott: A Personal Biography; Louisa May Alcott: The Woman Behind Little Women; Louisa May Alcott's Journals; Little Women; Alcott Film; C-Span; LouisaMayAlcott.org.

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Hawaii's Kilauea Volcano Is Causing Another Explosive Problem: Laze
Mario Tama, Getty Images
Mario Tama, Getty Images

Rivers of molten rock aren't the only thing residents near Hawaii's Kilauea volcano have to worry about. Lava from recent volcanic activity has reached the Pacific Ocean and is generating toxic, glass-laced "laze," according to Honolulu-based KITV. Just what is this dangerous substance?

Molten lava has a temperature of about 2000°F, while the surrounding seawater in Hawaii is closer to 80°F. When this super-hot lava hits the colder ocean, the heat makes the water boil, creating powerful explosions of steam, scalding hot water, and projectile rock fragments known as tephra. These plumes are called lava haze, or laze.

Though it looks like regular steam, laze is much more dangerous. When the water and lava combine, and hot lava vaporizes seawater, a series of reactions causes the formation of toxic gas. Chloride from the sea salt mixes with hydrogen in the steam to create a dense, corrosive mixture of hydrochloric acid. The vapor forms clouds that then turn into acid rain.

Laze blows out of the ocean near a lava flow
USGS

That’s not the only danger. The lava cools down rapidly, forming volcanic glass—tiny shards of which explode into the air along with the gases.

Even the slightest encounter with a wisp of laze can be problematic. The hot, acidic mixture can irritate the skin, eyes, and respiratory system. It's particularly hazardous to those with breathing problems, like people with asthma.

In 2000, two people died in Hawaii Volcanoes National Park from inhaling laze coming from an active lava flow.

The problem spreads far beyond where the lava itself is flowing, pushing the problem downwind. Due to the amount of lava flowing into the ocean and the strength of the winds, laze currently being generated by the Kilauea eruptions could spread up to 15 miles away, a USGS geologist told Reuters.

[h/t Forbes]

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