Napping Outline

Informative Speech Outline

Introduction

I.                   Did you know that only 15 percent of mammals sleep once a day? Well it’s true, and humans are one of them.  But today I am going to talk to you about how to be a little more like the other 85 percent. It is something that has a dear place in my heart.  You guessed it napping!  As one who naps frequently and has now done a ton of research on the subject I am going to share with you the stages of sleep and how to tailor a nap to your needs.

Body

I.                   The stages of sleep. There are five different stages: 1, 2, 3, 4, and REM or Rapid Eye Movement.

A.    Stage 1

1. 2 to 5 minutes long.

2. A state of wakeful dreaming.

3. Transition into sleep.

4. Mental associations loosen, leading into dreaming.

B.     Stage 2

1. 50% of sleep.

2. Last about 15 minutes.

3. Motor skills and complex tasks are solidified.

4. “Light” sleep; heart rate slows as your energy and stamina are strengthened.

C.     Stage 3

1.      10% of sleep.

2.      Is the transition from 2 to 4 (into deep sleep).

3.      Also known as Slow Wave Sleep.

4.      The first of two periods of deep sleep.

D.    Stage 4

1.      20% of sleep

2.      Body stops releasing cortisol otherwise known as the stress hormone, extra growth hormones restore the body.

3.      Unused memories are thrown away, making room for recent memories to solidify.

E.     REM (Rapid Eye Movement)

1. 20% of sleep.

2. Brain transports short term intake to hippocampus for long term storage.

3. Boosts creativity; perceptual skills are sharpened, complex ideas are fused together.

4. Resembles stage 1 sleep or wakefulness.

II.                How to tailor a nap to your needs.

A.    If you are looking for a boost of creativity.

1.      A 90 minute nap before 2 pm.

2.      Includes REM, which increases creativity.

B.     If you need stamina.

1.      20 minute power nap, no more. You want to take it about 8 hours after you wake up.

2.      Stage 2 sleep.

C.     If you need to relax.

1.      Long nap after 2 pm and at least 3 hours before bed time.

2.      Includes SWS

D.    If you need to pull an all-nighter.

1.      25 minutes during the day.

2.      Remember, the effects only last 8 to 10 hours.

E.     If you need immediate alertness.

1.      Or “Caffeine nap”

2.      Drink coffee and take 15-20 minute nap, no longer!

F.      If you need to ace a test.

1.      90 minutes

2.      Stage 2 – increases alertness

3.      3 & 4 clear mind and lower stress, REM moves info you just studied into permanent storage.

Conclusion

I.       So, now that I have shared a little bit about napping: the stages of sleep and how to tailor napping to your needs, I hope you have learned a little something and will be able to apply it to your life. Napping is a fantastic thing that many take for granted and something I will always continue to enjoy and benefit from. 

Works Cited

"10 Benefits of Power Napping, and How to Do It." 10 Benefits of Power Napping, and How to Do It | Ririan Project. N.p., n.d. Web. 11 Oct. 2012. <http://ririanproject.com/2007/09/05/10-benefits-of-power-napping-and-how-to-do-it/>.

"50 Terrific Nap Hacks Every College Student Should Know About." Online Education Database. N.p., n.d. Web. 11 Oct. 2012. <http://oedb.org/library/features/50_terrific_nap_hacks_every_college_student_should_know>.

Feature, Jennifer SoongWebMD the Magazine -. "Power Naps: Napping Benefits, Length, and Tips." WebMD. WebMD, 01 June 0058. Web. 11 Oct. 2012. <http://www.webmd.com/balance/features/the-secret-and-surprising-power-of-naps>.

Horne, James. Why We Sleep: The Functions of Sleep in Humans and Other Mammals. Oxford: Oxford UP, 1988. Print.

"Insomnia-Free.com." Sleep Stages. N.p., n.d. Web. 11 Oct. 2012. <http://www.insomnia-free.com/sleep-stages.html>.

"Is Napping Necessary?" Education.com. N.p., n.d. Web. 11 Oct. 2012. <http://www.education.com/reference/article/Ref_Napping_Necessary/>.

 Mednick, Sara C., and Mark Ehrman. Take a Nap!: Change Your Life. New York, NY: Workman Pub., 2006. Print.

Moorcroft, William H., and Paula Belcher. Understanding Sleep and Dreaming. New York: Kluwer Academic/Plenum, 2003. Print.

"Napping." National Sleep Foundation. N.p., n.d. Web. 11 Oct. 2012. <http://www.sleepfoundation.org/article/sleep-topics/napping>.

Siegel, Jerome H. The Neural Control of Sleep and Waking. New York: Springer, 2002. Print.

Sisson, Mark. The Primal Blueprint. Malibu, CA: Primal Nutrition, 2009. Print.

"Unleash the Power of the Nap." The Art of Manliness. N.p., n.d. Web. 11 Oct. 2012. <http://artofmanliness.com/2011/02/07/unleash-the-power-of-the-nap/>. 

Questions: 

 1. I feel my speech went well although I looked down a lot.

2. I could improve by looking up more often.

3. I really liked Renee's speech it was definitely informative. Madison and Rachel's speeches were very good too.

4. Once again I could do better at delivery.

5. Not much but the longer I went on the more I looked at my cards. Not because I knew the information less but because I became more nervous as time went on.

6. I practiced saying it to a lot of my friends and looked in the book when I got stuck.