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If you haven't booked a massage, a session at your local isolation therapy tank or a lazy day at the beach to celebrate the joyous holiday that is National Relaxation Day (August 15) do not panic. First of all, there is no panicking allowed on National Relaxation Day. Second of all, we've compiled a list of six of the most relaxing things ever -- all of which you can do right now.
Listen To The Most Relaxing Song Ever
In 2011, a group of sound therapists and a band called Marconi Union put their heads together to create, what they claim to be, the most relaxing song ever. "Weightless," a track that maintains a constant 60 BPM, synchronizes listeners' heart rates and brainwaves -- the latter, a phenomenon known as entrainment. Sound a little far fetched? While more research is needed, one review of the literature found that "BWE," as it's known, had a real benefit in targeting stress.
"While listening, your heart rate gradually comes to match that beat," says Lyz Cooper, founder of the British Academy of Sound Therapy. "The fall in heart rate also leads to a fall in blood pressure." Intrigued? Listen to the song above.
Get A Little Dose Of Aquarium Therapy
Aquariums are a blast, and according to some research, watching those fish go by might have a lasting, stress-relieving effect among psychiatric patients suffering from pre-treatment anxiety and depression. Another study conducted at Connecticut's Mystic Aquarium found contemplating the sea creatures to help with anxiety. And yet, if you can't sneak away to Coney Island today, this virtual fish tank above could do the trick.
Practice A Tea Meditation
It'd be only in the spirit of National Stress Day to enjoy a simple cup of tea, which has been shown to lower blood pressure and abate stress. Kick your zen up a notch with a tea meditation, or just allow yourself to be entranced by the mesmerizing, virtual beverage above.
Take Some Deliberate, Deep Breaths
There might not be anything more basic than a deep breath to trigger the body's relaxation response. The breath counting exercise above should work wonders if your brain is especially buzzing today.
Imagine Yourself Here, Floating
We couldn't do the photoshopping for you, but just imagining yourself on a vacation in a peaceful place has relaxing powers. "Simply visualize anything that keeps your thoughts away from current tensions: [It] could be a favorite vacation spot, a fantasy island, that penthouse in New York City -- or something "touchable," like the feel of your favorite silk robe or cozy sweater," WebMD suggests. Prefer something on dry land? Click here for 13 inviting hammocks to imagine yourself lounging on. Whatever that place is for you -- go there, and enjoy.
Read Over These Detailed Instructions On How To Take A Nap At Work -- Then Take One
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To Nap Or Not To Nap?
If you've got a big project you have to really focus on, or especially if you have to drive, hit the hay. If the rest of the workday looks like smooth sailing, or you often have trouble sleeping at night, skip the nap.
"Naps are sort of a double-edged sword," warns Dr. Epstein. "If you're indeed sleepy and it's going to interfere with your performance, the best way to get over that is to go to sleep. But if you have trouble sleeping at night, taking a nap can be a problem, because if you sleep in the daytime you won't sleep at night."
You've also got to be tired enough to fall asleep during the day. "Well-rested people don't have the ability to power nap and that's great," says Maas. "It's much better to get good nocturnal sleep and not be able to than to <em>have</em> to power nap. While we do have a natural dip in our circadian rhythms that usually occurs in the afternoon, that is exacerbated by not having good nocturnal sleep."
What's The Best Time For A Nap?
Because of the natural cycles of our circadian rhythms, we are at our most tired twice during a 24-hour period. One peak of sleepiness is usually in the middle of the night, so the other, 12 hours later, falls smack-dab in the middle of the afternoon. "It's not that [there's] a good time to get the nap, it's that's the time you're going to be sleepy," explains Dr. Epstein. "It's a physiologic basis for a siesta," he says, and also why so many of us feel a slump around that time and head for the coffeemaker.
If you get enough sleep at night, chances are you won't be bothered by the mid-afternoon peak of sleepiness. But if you're sleep-deprived, you'll feel that "sleep debt" greater in the afternoon, and be more inclined to nap.
Where Should You Nap?
"The more comfortable you can get, the easier it is to fall asleep," says Dr. Epstein. That could mean closing your office door and dimming the lights, or finding an unused conference room, parking yourself on a common area couch, or even just putting your head down on your desk, he says.
But sleep-chasers should also get creative. Many large companies, especially in their headquarters, have infirmaries or other first-aid offices. Maas suggests calling to see if they have any available beds. Or, in warm climates, lie down for a few minutes on a bench outdoors. Desperate? "Even restrooms give you an opportunity to sit for 10 minutes," he only half-jokes.
Better still, try heading out for a nap on your next "lunch" break -- no one has to know you're not actually eating! "A lot of workers are kind of sneaky in these naps, they'll go out to the parking lot and take a quick snooze," says Maas, but most are allowed (if not legally required) to take a break during the day. Or, head to a local spa that provides nap rooms for a fee. Locations are popping up <a href="http://money.cnn.com/2008/08/21/smallbusiness/naps_for_sale.fsb/index.htm" target="_hplink">in numerous cities</a>, reports CNN Money.
What Else Do You Need?
The same sleep hygiene rules apply to naps as to nighttime rest, namely that you want the environment to be quiet, dark and cool, says Maas. That might mean bringing an eye mask or ear plugs to work, he says, especially if you're opting for a nap on a communal couch.
How Long Should You Nap?
Maas's definition of the power nap calls for only 10 to 15 minutes of rest, but Dr. Epstein says even up to 30 can still be beneficial. However, sleep much longer than that and you'll enter deep sleep, leaving you feeling groggy when you wake up, warns Maas.
If you really need more than 15 minutes of shuteye, you're better off shooting for a full 90 to guarantee waking up feeling refreshed, as that's how long it takes your body to complete an entire REM cycle, he explains. So set a cell-phone alarm and then get back to business.
Should You Skip Caffeine?
"Caffeine acts as a way to avoid sleepiness, but it's not a replacement for sleep," says Dr. Epstein. If you have a big project to focus on in the afternoon, caffeine can help you power through the work, but it won't do anything to chip away at your sleep debt, he explains. Plus, if you resort to caffeine too late in the day you risk messing with your nighttime sleep.
As long as you're four to seven hours away from bedtime, there's no real need to skip your afternoon pick-me-up, even if you're going to steal away for some zzz's. In fact, <a href="http://www.sciencedaily.com/releases/2010/05/100511192248.htm" target="_hplink">caffeine can even improve your performance</a> later in the day. It takes some time for the caffeine to kick in, so some experts suggest what's been dubbed a "caffeine nap" -- drinking a cup of coffee before a 20-minute nap, then waking up to "maximum alertness," says Dr. Epstein.
Boss Won't Go For It?
Smart, educated companies are catching on to the fact that sleepy employees are bad for their bottom line and promoting short breaks as a potential solution.
If your boss is at the other end of the spectrum, presenting the facts might be a good idea. Many corporations are already promoting preventive health and wellness programs focused on exercise and nutrition, says Maas, so why not add sleep? "They've got to realize that there are three things that determine longevity: nutrition, exercise we're already doing a lot about, but we're totally ignoring the third component, which is sleep," says Maas. "Sleep is treated as a luxury in American society, and it's a necessity."
Related Video
Napping at work is serious business: A little shut-eye can keep your stress in check and, believe it or not,
promote productivity on the job. So relax, and schedule some time to doze off to dreamland
with these expert tips from Dr. Lawrence Epstein and James Maas, Ph.D.
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