Nap For Success

By Kevin B DiBacco

In his groundbreaking book "NAP for Success," author Kevin B DiBacco reveals the hidden key to elevating performance and productivity - the strategic power nap. Drawing on scientific research, DiBacco illuminates how brief naps can boost brain function, enhance memory and learning, spur creativity, improve mood, reduce stress and boost immunity.

 

DiBacco also uncovers napping wisdom from da Vinci, Einstein, Edison and more. He explores international traditions like Spain's siesta, China's sitting nap practice and Japan's culturally sanctioned workplace napping. With this expertise, DiBacco creates an authoritative blueprint to incorporate napping for optimal achievement.

• Language: English
• Publisher: Chelsea House Press Inc.
• Release date: Apr 24, 2024
• ISBN: 9798223557395

Kevin B DiBacco

    Kevin's lifelong passion for powerlifting and fitness has been nothing short of remarkable. Though the journey has been marked by numerous injuries and surgeries, Kevin has persevered with unwavering determination. His medical history reads like an orthopedic textbook - 6 knee operations, 2 major back surgeries, 2 hip replacements, brain surgery and brain radiation. But no amount of adversity could extinguish Kevin's inner fire and drive.   At the age 62, Kevin undertook a monumental fitness journey to shed 60 pounds, proving that age is just a number. His passion for health and fitness remained undimmed by the passing years. Through all the ups and downs, Kevin persevered with an indomitable spirit.   He now aims to share his hard-won wisdom with others who are facing adversity. Drawing from his own experiences, Kevin developed "ISO QUICK STRENGTH," a program designed to help people rebound after setbacks. He recognized that overcoming difficulties requires both physical and mental strength.   Kevin spreads his message of resilience and determination through a blog, books, and his personal mantra: "Those who quit will always fail." These simple yet powerful words encapsulate his incredible journey. After 37 remarkable years as a filmmaker, Kevin now uses his gifts as an author to share inspirational stories.   Earning the moniker "Life Warrior," Kevin stands as a shining example of the human capacity to overcome any adversity. His unwillingness to ever quit or back down, no matter the obstacles faced, is a testament to the motto he lives by: "A Life Warrior is willing to do whatever it takes to overcome life's challenges."   Kevin's journey has not been linear or easy. But through perseverance, inner strength, and an unbreakable warrior spirit, he has overcome obstacles that would have defeated lesser men. Though battered and bruised, Kevin stands tall as a shining example of human potential. His story is one of courage, resilience and the power of embracing life's challenges with an open heart.

Book preview

NAP

FOR SUCCESS

Kevin B DiBacco

Copyright © 2024 by Kevin B. DiBacco

All rights reserved.

No portion of this book may be reproduced in any form without written permission from the publisher or author,

except as permitted by U.S. copyright law. Published by Chelsea House Press Inc.

DISCLAIMER

No part of this publication may be reproduced in any form or by any means, including printing, scanning, photocopying, or otherwise, without the prior written permission of the copyright holder. The author has tried to present information that is as correct and concrete as possible. The author is not a medical doctor and does not write in any medical capacity. All medical decisions should be made under the guidance and care of your primary physician. The author will not be held liable for any injury or loss that is incurred to the reader through the application of the information here contained in this book. The author points out that the medical field is fast evolving with newer studies being done continuously, therefore the information in this book is only a researched collaboration of accurate information at the time of writing. With the ever-changing nature of the subjects included, the author hopes that the reader will be able to appreciate the content that has been covered in this book. While all attempts have been made to verify each piece of information provided in this publication, the author assumes no responsibility for any error, omission, or contrary interpretation of the subject present in this book. Please note that any help or advice given hereof is not a substitution for licensed medical advice. The reader accepts responsibility in the use of any information and takes advice given in this book at their own risk. If the reader is under medication supervision or has had complications with health-related risks, consult your primary care physician as soon as possible before taking any advice given in this book.

The information and advice contained in this book are based upon the research and the personal and professional experiences of the author. They are not intended as a substitute for consulting with a healthcare professional. The publisher and author are not responsible for any adverse effects or consequences resulting from the use of any of the suggestions, preparations, or procedures discussed in this book. All matters pertaining to your physical health should be supervised by a healthcare professional.

Table of Contents

The Long History of the Midday Nap

The Science Behind Napping

Naps overall effect on the body

The Power of Napping for Healing

Historical Perspective on Napping

Napping Techniques and Strategies

Why is napping such a powerful tool?

Napping for Creative Problem-Solving

Napping as a catalyst for innovation

Napping for Energy Restoration

Napping as a sustainable energy source

Implementing Strategic Napping:

The Role of Napping in Regulating Cortisol Levels

Light Napping of 20–30 Minutes Ideal

Napping Techniques:

How napping improves memory consolidation

The Healing Power of Naps: How Napping Promotes Physical Health

Napping's impact on cardiovascular health

Napping as a Lifestyle Choice

Advocating for napping rights in the workplace

Napping habits for different age groups

Napping etiquette in public spaces

The Future of Napping

Napping as a Catalyst for Societal Change

The NAP Effect how it makes us feel

Napping's role in redefining societal norms around sleep

ABOUT THE AUTHOR

Kevin understands adversity and the temptation to quit better than most. His life has been a testament to the power of perseverance despite severe hardship. Now, he shares his story and tools to inspire others to get off the mat when knocked down by life.

Kevin’s health struggles began early, needing major surgery at just 16 years old. In his 20s and 30s, he endured 6 knee operations, 2 back surgeries, including spinal fusion, 2 hip replacements, and treatment for an aggressive brain tumor. Enduring over 10 major medical procedures would be enough to make anyone feel like giving up. Even as he was writing this, Kevin was struck by Covid-19. As if that wasn’t another setback, Kevin developed Pneumonia and spent the spring of 2022 and the summer of 2023 having to get daily nebulizer treatments. Once again, his theories were put to the test. Once again, they worked!

But Kevin refused to see himself as a victim of circumstance. Through each diagnosis and rehabilitation, he consciously worked to reframe adversity as an opportunity for growth. Instead of sadly ruminating on limitations, he focused positively on each small win: standing, walking, and climbing stairs: during recovery. He visualized himself healed and happy against all odds.

Kevin leaned on his deep faith and the support of loved ones during the darkest times. When fear or hopelessness crept in, he prayed for the strength to take the next step forward. He turned to uplifting books and sayings for encouragement. Slowly but surely, he reclaimed his active lifestyle step by step.

Through his journey, Kevin realized firsthand the power of mindset to determine one’s life experience. He discovered that he could transform his outer reality by controlling his inner world: his thoughts, beliefs, and visualizations. Now, he hopes to share these lessons with others facing major life challenges.

Kevin’s book recounts his medical battles, along with the techniques he used to stay grounded in positivity. He provides exercises to overcome negative self-talk, face fears, and visualize desired outcomes. Kevin believes we can all learn to reframe difficulties as growth opportunities. Wherever we feel like quitting, he urges us to proclaim, I will keep going!

Kevin’s dramatic story provides living proof that, regardless of what knocks us down, we can choose to get back up. We all have access to inner reserves of strength to endure the unendurable. Kevin hopes his book will inspire others to fight major life battles to find their power to keep progressing. By committing to personal growth, we can overcome any obstacle, including those within our minds.

The Long History of the Midday Nap

The midday nap is an ancient practice that has existed for thousands of years across numerous cultures. This brief rest period provides renewed energy and clarity for continued productivity. Though nap habits have evolved, the afternoon siesta persists in many parts of the world. Examining the origins and chronology of the midday nap provides insights into its enduring popularity and health benefits.

Early Origins

While it is difficult to pinpoint exactly when and where the tradition of napping first emerged, early references date back as far as Ancient Egypt. Around 1500 BC, Egyptians are recorded to have slept on pillows made of stone in order to cool down in the afternoon heat. This practice signaled the emergence of the afternoon nap as a cultural habit.

Ancient Greek and Roman societies also widely embraced the midday nap. Greek philosophers like Aristotle and Plato advocated taking two sleeps per day. Romans had two words in their vocabulary to describe the afternoon nap: sexta hora and meridiatio. Wealthy Roman families took lengthy afternoon rests, lasting 3–4 hours. Beds and couches were designed specifically for post-lunch napping.

The siesta tradition continued in early Islamic cultures. Muslims observe scheduled prayer times, which create natural breaks for rest. Records strongly suggest that merchants in Medina took naps in the afternoon that extended between two of the five daily prayers.

By the Middle Ages, the influence of the Roman Catholic Church had further solidified the nap's place in Western culture. Monks slept after the midday meal according to regimented schedules. The upper class adopted this monastic schedule, and napping became closely tied to feasting.

Nap Traditions Around the World

Most Southern European, Latin American, and Mediterranean cultures have strong nap traditions that persist today. The modern conception of the midday nap or siesta originated in Spain, where it is called the sobremesa or over-the-table. Spaniards typically eat lunch from 2-4pm, which is later followed by a nap.

In Italy, the riposo is considered a civilized practice and essential for proper digestion. The streets of Italy become quiet each afternoon around 1pm as people retreat indoors for a rest. Italian workers are entitled to a 2-3 hour break in the afternoon.

Greeks sleep immediately after lunch and prioritize the midday nap. In fact, some work contracts in Greece expressly mandate afternoon nap breaks. Portuguese and French cultures also maintain robust nap habits rooted in their histories.

The siesta remains integral to family life in Latin America. In Mexico, parents and children return home for the comida and a 2–3-hour nap. Bolivians and Peruvians take naps called hierba before returning to work in the afternoon.

In China, workers traditionally sleep for 30 minutes after lunch. The Chinese characters for noon literally translate to middle of day rest. Japanese culture also promotes the benefits of afternoon naps, which rejuvenate the mind and soul.

Napping in America

Napping was common in early American life, when long days of intense physical labor were the norm. Farmers and workers napped in the afternoons to replenish their energy levels. As modern office culture emerged in the 20th century, attitudes toward napping became more negative. Napping was linked to laziness and considered incompatible with a strong work ethic.

The tide began to turn in the 1980s and 1990s as more research confirmed the benefits of short midday naps. NASA studies indicated that short naps enhanced cognitive functioning for pilots. Companies like Google, Zappos and Ben & Jerry’s installed dedicated nap spaces. Despite growing acceptance, a lingering stigma continues to prevent regular napping in most American workplaces.

Current Nap Habits

Culturally ingrained nap habits remain in the early 21st century. Workplace policies largely determine how these customs have adapted over time. In China and Spain, modern office workers struggle to take traditional naps due to increasing work pressures. New mothers in Spain fight to maintain the daily nap as an essential child-rearing practice.

Elsewhere, traditional napping endures. Greek workers still savor a siesta after lunch. Costa Rica recently passed a law guaranteeing all employees a 30-minute nap break. Some Italian offices have nap pods for employees to rest in. Though customs vary slightly