Frequently Asked Questions About Depression Naps



It’s not a surprise to know that sleep and mental health are intimately connected to many people. Sleeping for longs hours is usually linked to diagnoses of depression and is almost always accompanied by several other symptoms and factors. This is backed by studies showing that about 60% to 90% of adults with major depression have had sleep disturbances in some form or shape. An example would be napping for extensive hours every day, a habit also known as a depression nap. Unfortunately, this is not a term that describes some meditation or natural healing techniques. It is often heard these days, especially during these COVID times.

Alex Dimitriu, a sleep medicine expert, psychiatrist, and founder of the Menlo Park Psychiatry and Sleep Medicine states that depression naps mean taking a nap when you feel sad or down in an attempt to improve one’s mood. However, it may not actually signify that there is a serious problem. He also stressed the importance of keeping in mind that there is a big distinction between just feeling down, sad, and sleepy to being depressed. Often, it can be difficult to recognize your own feelings, and so people who are exhausted with their work immediately think that they are depressed.


Below are some frequently asked questions and answers about depression naps.

Are naps good for mental health?

Sleep is critical to your ability to learn and to the brain’s capacity to process memory. Naps do help in rooting freshly learned information in the nervous system and could enhance memory recollection. A particular study revealed that a 60 to 90-minute nap could assist learning and encourage a full night’s sleep.

Is a 30-minute nap better than no sleep?

Most often, a 30-minute nap is better than not sleeping at all. When you have just less than one hour, a power nap of 20 minutes could be great for you. But when you have more time, try to complete a cycle to be in better form until you can achieve some much-required shuteye.

Is sleeping a coping mechanism?

As posted in an article in Huffington Post, the term ‘depression nap’ is a means for those inflicted with depression to evade their emotions and use sleeping as a coping mechanism. Other people say that naps can last for 4 to 6 hours a day.

Why are 30-minute naps bad?

If you have a nap for more than 30 minutes, you may be feeling weary and groggy than you previously were. This is known as sleep inertia, which occurs because when more than 30 minutes have passed, our sleep gets deeper, and it can be more difficult to be active again after that.

Is a 2-hour nap too long?

Naps are fine. However, you will most probably want to take a rest for less than one hour and possibly want to nap in the early afternoon, such as before 2 or 3 in the afternoon. If you can take a power nap for just 15 to 20 minutes, it would be much better. Napping for one hour or more escalates the risk of getting into a deep phase of sleep.

Are daily naps healthy?

In a current study, experts state that napping two or three times a week may be healthy for your heart. Research also revealed that everyday napping might indicate insufficient nighttime sleep or a preexisting health issue. One particular expert also said that naps must be briefer than 30 minutes or more than 90 minutes.

How many hours should a nap last?

The important thing to remember is to keep your naps quick – about 10 to 20 minutes. This is so that you won’t go so far into your sleep cycle, which could actually cause you to feel woozy and even more tired than you previously were.

Why is napping badly for you?

Naps that go over 30 minutes a day could potentially cause life-threatening conditions such as diabetes, metabolic syndrome, and cardiovascular problems. A study performed and published in 2016 revealed that naps going over 60 minutes daily heightened the risk of developing type-2 diabetes by up to 50%.

Is napping a sign of bad health?

Experts say that napping twice or thrice a week may be beneficial for your heart’s health in a current study. They also state that napping every day may indicate insufficient nighttime sleep or an existing health condition. One expert reports that naps must be quicker than 30 minutes or up to an hour and a half.

Does napping make you fat?

It is a fact that if you went out to go brisk walking instead of, for instance, having an afternoon nap, you would have used up more energy on the brisk walk. However, sleeping does not lead to weight gain. The key is to balance the energy throughout prolonged periods of time.

What does sleep inertia feel like?

Sleep inertia is described as a physiological stated of abnormal sensorimotor and cognitive performance that is present instantly following an awakening. It exists during the shift from sleep to wakefulness. This is where a person experiences feelings of disorientation, sleepiness, and a decrease in motor dexterity.

How much sleep do you need by age?

For teenagers aged 14 to 17 years, they require 8 to 10 hours of sleep. Younger adults, on the other hand, need 7 to 9 hours. Adults 26 to 64 years old also need 7 to 9 hours of sleep. Finally, older adults aged 65 and above are required to get 7 to 8 hours of sleep.

Why do we wake up at 3 AM?

If you do awaken at 3 a.m. and cannot fall back to sleep, it might be for several reasons. This may be because of stress, a lighter sleep cycle, or existing health issues. Your awakenings at 3 a.m. may happen erratically and maybe nothing dangerous, but usual nights that go on like this could be an indication of insomnia.



It can be difficult to determine whether or not napping is essentially a depression symptom. Perhaps you are merely exhausted or really down from a negative situation or event. Hence, it is important first to ask yourself if your basic needs are met. These include eating healthily, having sufficient social life, engaging in exercise, and getting enough sleep.

Working for hours without spending some quality time with yourself, with family, or significant others could potentially lead to depression or burnout, words that are usually interchangeable and which could aggravate the confusion. If a person experiences mood swings on more days in a week, with a lack of interest in the things that he previously enjoyed doing, it may be the perfect time to visit a mental health professional. However, suicidal ideations have occurred. This is an immediate sign that …

Mental Health Benefits Of Japanese Hydrotherapy, Watsu

Most Asian healing techniques put the spotlight on increasing bodily awareness to relieve stress and promote relaxation. Nowhere is this perhaps more evident than hydrotherapies like watsu, where the absence of most sensory stimuli, but water allows you to tune in closely to the inner rhythms of your body.  

A portmanteau of the words “water” and “Shiatsu,” watsu is a form of aquatic therapy that applies pressure on various parts of the body. Watsu uses techniques from the Japanese bodywork shiatsu – loosely translated as finger pressure – to facilitate healing and restore balance. 

Origins Of Watsu

Watsu originated in the 1980s as a brainchild of massage therapist Harold Dull. After studying Zen Shiatsu in Japan, he set up a school in Northern California where he experimented with shiatsu stretches on a massage table located in a thermal water pool. 

During his experiments, Dull realized that shiatsu techniques were more effective in water and that by keeping clients submerged in the water, there was no need for a massage table. Watsu offers a novel way to try out specific stretches and maximize joint movement, without the limitations of a massage table or gravity. 

The watsu, as we know it, draws inspiration from various Eastern and Western techniques like yoga, Thai massage, and physiotherapy. 

Today, watsu is part of a treatment plan for a wide range of conditions affecting various age groups. It can complement rehabilitation programs for orthopedic conditions like back pain, slipped disk, sports injuries, and neurological disorders like stroke, spinal cord injuries, Parkinson’s disease, multiple sclerosis, and cerebral palsy. 

Likewise, hydrotherapy can strengthen the respiratory systems of patients who have asthma, cystic fibrosis, and chronic pneumonia.  According to sources, the specific physiological effects of watsu include: 

  • Decreased heart rate
  • Controlled breathing
  • Higher lung volume exchanged capacity
  • Easier digestion
  • Stimulation of the immune system
  • Improved function of the lymphatic system

How Does Watsu Work?

Watsu is an assisted type of therapy done in a pool or a hot tub. The water should be a comfortable temperature of 95°F (35°C), and you can wear floaters on your legs if necessary. 

Once you settle in and close your eyes, your therapist will gently guide your body through the water, keeping your head just above the surface. Your therapist will stretch your body, rotate your joints, and apply finger-tip pressure to tight areas like your neck, shoulders, and back. You can also expect periods of stillness where your body is just floating in the water.  

A typical watsu session lasts about an hour, and most patients report improved health outcomes. In an 18-month study of senior residents who received 30-minute watsu sessions twice a month, 73-100% reported minimal pain, reduced stress, enhanced flexibility, and quality relaxation. Up to 78% said that the benefits of the session extended up to three days or longer.

Mental Health Benefits Of Watsu

In addition to the physical benefits, watsu can reduce stress and anxiety by providing immediate relief from pain and tension-type headaches. This result is because aqua therapy decreases muscle spasm and activation and improves the visco-elasticity of soft tissue. 

Watsu is also useful in soothing children with attention disorders and improving their concentration by quieting the autonomic nervous system. 

If you’ve ever taken a long shower or washed your face after a long time staring at a screen, you might notice marked improvements with the way you’re feeling, right?  That’s the calming power of water. It can sharpen your cognitive abilities and improve your mood in an instant. 

This is what watsu tries to harness. By limiting sensory input to the bare minimum, watsu strips away non-essential thought patterns and allows you to focus on the present moment. 

Watsu can also help patients that have gone through psychological abuse and individuals who have post-traumatic stress disorder. The rhythmic movement of the water on the body can treat people suffering from insomnia and sleep disorders.   

In some cases, watsu can help treat patients with water phobia or trauma. With the support of a therapist, patients can reclaim negative experiences through a slow and phased re-introduction to water and its cleansing benefits. 

Final Thoughts

Before you dive into water therapy, it’s best to check in with your doctor, especially if you have open wounds, respiratory disease, osteoporosis, spinal problems, and balance issues. 

Once you receive the go-ahead from your doctor, contact your local spa or wellness center to ask if they have providers licensed in watsu or aquatherapy. Keep in mind that watsu requires close contact with the therapist, which means you might feel uncomfortable at first. Still, the immediate and long-term benefits far outweigh the initial inconvenience.  

In today’s fast-paced world, watsu offers a way to slow down and reconnect with your body. With water as your only material anchor, you can better appreciate the various bodily systems that work day after day, recognize signs of potential issues before they develop into severe conditions, correct harmful behaviors, and give your body the nourishment it needs. Try out water therapy and see the benefits for yourself.   


Meaningful Ways To Enrich Your Family Life

Sometimes we reach a point in our lives where we question ourselves. We challenge our values, our faith, our principles, and the life we currently live. Often, we ask ourselves, “What is it that I want in life? Am I on the right path?”

Sometimes we ask ourselves what we want out of life because we are stuck in our day jobs, hit the plateau, and live repetitive lives in general. Sometimes we want to live a life of purpose. And we can do that by cultivating a habit of continuously working on ourselves and making ourselves better individuals.

What Does It Mean To Enrich Your Life?

Enriching your life is living a “life of service.” It means doing everything in your power to serve other people and give more meaning to your life. A “life of service” means making a difference in this world, no matter how small.

For people with acts of service as their primary love language, living a life of service may not be difficult. These people usually put other people’s happiness first. However, that should not be the case. Living a life of service does not equate to a person always giving but never taking. It would be best to not abandon yourself. Always remember to enrich yourself and make yourself better so you can give back to your community in more ways than one.

Why Is It Essential To Enrich Family Life?

We depend a lot on our family members. Typically, we spend the majority of our life with our family. They are present during the many firsts in our lives: our first birthday, first crush, first heartbreak, first academic or sports award, and first family event in school. More often than not, when things do not go our way, we run and always seek comfort from our family members.

Our family helps shape the person we become. Even before school starts officially, our first teachers are our mothers and fathers. Our first classmates are our siblings. They all fundamentally affect us and how we perceive ourselves. Thus, improving our family life helps us become better people and better servants to our community.

Meaningful Ways To Enrich Your Family Life

Here are some helpful ways to improve your family life:


  • Always Practice Mindfulness


Being mindful is being self-aware. This awareness can be of your emotions, thoughts, and physical and mental state. It is mindful when you can accept the situations with no judgments. Mindfulness does not come easy. It is a practice that must be consciously done and honed.

Mindfulness is often related to mindfulness meditation. This meditation helps us embrace everything about us: our thoughts, emotions, and physical state. Mindfulness meditation is being calm and curious and non-judgmental. Also, mindfulness makes us aware of the occurrences that happen around us without being judgemental.

In the context of family life, being mindful is being considerate. We must always be sensitive about how our family members feel or how they react to certain things or situations. And we must still be accepting of our family.


  • Always Have Compassion And Empathy


Being compassionate is being sympathetic toward other people’s plight. Having empathy means putting yourself in the shoes of other people to understand their emotions and views better. It would help if you made these two practices a part of your daily life to improve your relationships with other people. You must open up, listen well, and say constructive remarks with consideration for other people.


  • Keep Communication Lines Open


Communication is vital. This habit opens a lot of doors and avoids arguments from turning into full-fledged fights. As a family, it is crucial to keep communication lines open. Family members should speak their minds, be honest about their feelings, and show understanding towards other family members. This practice smoothes out problems before they turn into something bigger.


However, it is not enough that you only talk. You, as a family member, must also listen attentively. Sometimes, by listening well, you can pinpoint when a family member says one thing but means another. It would be best if you did not put out judgments. Instead, you have to make other family members feel understood. It would help if you let them know they can always talk to you about anything that is bothering them.


  • Be Of Service To Your Family Members


Even small things like volunteering to do the dishes, helping your siblings with their homework, or saying “I love you” or telling your family members you appreciate them can have a tremendous impact on your family life. Make the constant habit of checking on your family members and offering to help even in small tasks. Doing so will make them appreciate your initiative and your willingness to ease their burden a bit.


  • Practice Gratitude


Gratitude means being appreciative of what you have, no matter how small. Being grateful is focusing on what you currently have instead of fixating on the things you lack or the things you could have gotten. Gratitude helps keep you grounded.

Positive psychology research shows that gratitude consistently equates to greater happiness. Generally, gratitude improves your health and strengthens your relationships with other people. If you practice saying thanks to your family, it will help them feel loved and appreciated, even for the little things.

Being mindful, appreciative, compassionate, and communicating with our family can improve your family life. However, enriching your life does not happen overnight. To see results, you must repeatedly and consciously work on improving yourself and building stronger relationships with other people, especially your family. At the end of the day, you must choose to improve your personal life so you can make your family life more meaningful.


Quick Guide To Making Dried Food During Lockdown

The lockdown has been a real challenge for everyone, but it seems especially difficult for foodies like me. Before we had all been told to stay at home, I was used to eating in restaurants two or three times a day. Fast food or fine-dining—that did not matter as long I had good food on my table. However, no thanks to the pandemic, my favorite restaurants had to close, and I was forced to start getting groceries and preparing meals for myself.

At first, I must admit that it was bearable. I cooked pasta and chicken dishes on week #1, and they all turned out decent. The problems only rolled in the second week when my raw ingredients showed signs of going bad. The apples had brown spots, the potatoes grew molds, and the beef was already smelling awful in the refrigerator. When I relayed my dilemma to Mom, she suggested drying food.

Food Drying

Dried food is the end product of a food preservation process in which the fruits, meat, and vegetables get dehydrated to increase their shelf life. Many individuals believe that the drying method has originated from the Asian countries where the bacteria can develop on foods due to the hotter temperature and make it inedible after several days. Thousands of years have gone by since then, and the world has witnessed how this procedure has slowly modernized.

The Process

People have once needed air or sunlight to make dried food, but now all you need are electricity and a freeze dryer or a dehydrator.

The food dehydrator follows the same principle of the ancient drying process. It uses heat and warm air to evaporate the high amount of water stored in the food. To properly dry fruits and meat, the appliance has to be at a temperature a bit higher than 130 and 155 degrees Fahrenheit, respectively.

Meanwhile, in the freeze-drying method, the foods are supposed to become icy in the beginning so that its water content will freeze. Once that happens, they will undergo the sublimation process wherein the frozen water turns to gas. It is said to be abetter dehydration technique because it can preserve the texture and taste of the food more.


The drying procedure prevents other food from getting spoiled early. You can store dried food in a completely airtight place for years, and it will still be good to eat.

You can dehydrate fruits, vegetables, and meat in large batches to avoid needing to purchase groceries for a while. It can save you from spending on transportation and continuously buying foodstuff that will not last for even a month. Aside from that, you will have the chance to consume certain items that may not be in season.

Since most foods are mainly made up of water, dehydrating them will leave you with tiny pieces of vegetables and fruits that are easy to pack in a small space. That is advantageous for those who live in small apartments and have little room to spare for food stocks.


It can take hours to rehydrate dried food once you are ready to eat it. Regardless if you open the container and allow air to come in, it will not be enough because the ingredient lost most–if not all–of its water content.

The natural drying process involves the abundant use of preservatives such as salt and sugar as well. Thus, it can be dangerous for people who suffer from diabetes or heart diseases.

Final Thoughts

The cost of fresh goods often fluctuates due to the oil price market changes. However, if you have enough dried food at home, you will not have to bother going to groceries, especially during the lockdown. You may also survive without opening canned goods or ordering ready-made food again. 

Overall, dehydration is a tedious yet rewarding method of preserving foods that you should try while staying at home. Good luck! 

Quantum Physics Simply Explained


File:Quantum Physics; Bose Einstein condensate (5940505475).jpg



Participants of the 2019 Amo Seminar were amazed at how much they learned from the guest speakers and by the virtual web discussions prepared by the organizers of the event. Professors, as well as students from the Physics department of different universities, attended the seminar with hopes of getting a clearer understanding of the challenging field of quantum physics and concepts related to it. The guest speakers did not fail them with their thorough discussions of optomechanics, quantum dynamics, far-from-equilibrium physics, among others.

Quantum Physics Defined

Quantum physics is the study of energy and matter and how they behave at a nuclear, molecular, atomic, and microscopic level. Quantum means ‘how much,’ referring to units of energy and matter that are observed and foreseen in quantum physics. Space and time as well have probable values.

The Essence Of Quantum Physics

In the field of quantum physics, exploring something does influence the physical processes going on. Matter can quickly move from one place to another without actually going through the interceding space, which is referred to as quantum tunneling. Similarly, information shifts abruptly across varying distances. In quantum mechanics, for example, we now know that the whole universe is indeed a series of possibilities. Luckily, it does fall apart when handling large objects.

Physics, Quantum Physics, Particles, Wave, Molecules


Quantum Optics is a division of quantum physics that centers mainly on the characteristic of photons or of light. In relation to quantum optics, the characteristic of each photon is connected with the outcoming light, contrary to classic optics, as invented by Newton. The concept of lasers is one example of quantum optics.



How Baking Ensures Sanity During Quarantine

I have always been interested in learning how to bake. Baguettes, cakes, brownies, macarons—I love them all and want to know how they’re made. Unfortunately, I never really had enough time for such a time-consuming hobby due to my work in the corporate world. Hence, for a few years, I allowed that idea to take the backseat so that I could keep on building my career.

Just when I thought that 2020 would be my busiest year, though, the coronavirus outbreak took over the world. A lot of countries, including the US, listened to the experts’ advice that the people would be safest inside the house at this time. They also encouraged businesses that did not offer medical or food services to remain closed in the meantime.

Given that my company provides neither of those services, all of us have been mandated to work from home. Sometimes, I need to complete some paperwork online or attend conference calls. But most of the time, I have nothing to do, and it bothers me.

I only felt like myself again when I rediscovered my interest in baking. Here’s how it has helped me ensure that I will come out sane after the quarantine.

It Is Exciting To Learn New Recipes

Every morning, I tend to spend almost an hour on my phone. It is not to stalk my friends on Instagram or Facebook but to find out what new pastry or dessert I can recreate. I know it sounds a little dorky to admit it, but I do become excited whenever I get to follow the instructions for a new recipe.

This occurrence entails that my body is producing enough happy hormones to allow me to feel this way. Otherwise, I may stay in my room all day long, watching movies that I don’t even care about just to pass the time.

Kneading Is An Effective Stress Reliever

If you have never kneaded dough before, allow me to describe how it feels. Some doughs (say, for doughnuts) are soft and sticky, and it is as satisfying as handling slime. Other doughs (say, for pizza) are drier and denser than the latter, so you need to use your muscles to make it real smooth.

Every time I feel stressed about anything, I start kneading dough. It is a useful stress reliever, in the sense that all your attention will be directed to it. Your brain will then get distracted and prevent you from thinking about your stressors. If you are upset, punching the dough is an acceptable part of the kneading process, so feel free to do it.

Knowing That You Have Created Something From Scratch Is Fulfilling

When I obtain baking supplies, I ignore the boxes of cake or brownie mix on the shelves on purpose. I know what they taste like from childhood; I am aware of how easy my life will be in the kitchen if I get them. However, I have experienced the joy of creating something from scratch, and I will never exchange that for a shortcut.

Indeed, it is rewarding to measure and combine the ingredients by yourself. You can accept all the praises that the folks who like your creation may throw at you because you have genuinely made it. Even if baking is way different from your work, the sense of fulfillment that it offers may be enough to help you endure the quarantine.

Final Thoughts

Who said that you need to go to a culinary school before learning how to bake? If you have the passion and the tools to make a cake, bread, and other pastries, you should do it. Baking may be the hobby that will let you stay sane while waiting for the quarantine to end, after all.…

The Importance Of Milling In Some Of Our Basic Needs

Rice mill


Over 200 milling professionals were present at the 2018 Southeast Asian Event, one of the biggest so far. The two-day conference and expo will be packed with forums and discussions on educational programming, presentation of new products, and a sharing of insights from various industry leaders. Other participants also get to take advantage of current and updated innovations that were displayed during the expo, as tabletop display spaces were provided for those who brought their products and wanted to explain their other services as well. Most of these products were related to milling, brands like Henry Simon and Dupont.

In relation to this, we will discuss briefly the milling process in some of our basic needs, such as flour, cereal, and sugarcane.

Cereal. Processing cereal is not simple, but the main procedure involves milling. The grains are ground so that the cereal can be cooked quickly. It is not eaten raw, but it also undergoes wet and dry milling to complete the whole process.

Flour. The purpose of milling here is to break up the kernel portions from the endosperm. In the whole process of producing wheat flour, every part of the kernel is being used.

Sugarcane. Processing sugarcane takes a lot of procedures, but the essential process involves the extraction of the juice through milling or diffusion, clarification, evaporation, crystallization, and separation, and drying up of the crystals.

Rice. Milling techniques utilized in most Asian countries are conventional. However, in countries like Japan, the mills are large and modern. It used to be that paddy hulling was done by hand, through the mortar and pestle, but there have been new developments that have improved rice milling in rice-producing countries.

yellow and black rice mill harvester machine preview


Beer. For water to be extracted efficiently, malt should be milled. Traditionally, the milling process involved using stones that were manually driven or animal power. However, modern brewing now utilizes mechanically driven mills.




The Models of Business Innovation

Man and Woman Shaking Hands, businessmen, businesspeople, businesswomen, HD wallpaper


The Philippines welcomed hundreds of attendees from their neighboring counties at the 2018 Southeast Asian event. It was an opportunity to display new products and innovations from each country that was present during the conference. It brought together business professionals that were eager to share their ideas and, in turn, learn from the other sectors and bring what they have learned back to their own countries. But as a whole, the conference was all about the importance of business innovation.

Business Innovation is the introduction of new services, products, and processes to provide a positive change in their enterprise or businesses. This can either be from their current methods or techniques, or this could start from scratch. The ultimate objective is to restore one’s business and make a better value to increase productivity and growth.

Business innovation is important because of one primary reason: value. For one’s business to survive, the business owner must keep on innovating and growing. Those who have achieved in their businesses through innovation only means that they have found new revenue resources and utilizing their available networks to increase their profits further. Companies that have done this have surpassed their competitors.

Business Innovation Models

Business Model. This will need the enterprise or company to be able to identify which products or services they could reinvent to innovate to increase profitability. This may mean the formation of new partnerships or applying new technology.

Revenue Model. If a company’s main objective is to increase their profit, then most companies prefer to create a new revenue model as a solution. This may involve re-evaluating their services or products and perhaps doing something about their pricing technique. Innovation does not need to be absolute or thorough. Often, one may only need to tweak one area of their business to obtain positive results.


business plan, year, new year's day, business idea, planning, HD wallpaper


Industry Model. This is the most thorough model in business innovation. Most companies that utilize this are the ambitious enterprises that take the risk of changing everything about their industry to be able to innovate. They will choose to, for instance, provide digital technology services and products instead of being formerly a car care company.




Thai Massage For Couples 

Thai massage can bring numerous benefits. No wonder people get hooked on it. This type of massage is focused on providing physical relaxation, apart from many health benefits like improving blood circulation, increases body energy, decreases muscle tension, and more. It is also a great way to ignite your love life if you and your loved one are willing to do it together.  

Jeffrey Barnett, PsyD, says, “Massage therapy is a manual procedure that involves manipulating the body’s soft tissue as a way to relieve tension and pain as well as anxiety and depression. Massage therapists use their hands, fingers and sometimes their forearms or feet as a way to “relieve pain, rehabilitate sports injuries, reduce stress, increase relaxation, address anxiety and depression, and aid general wellness.”



5 Acupressure Points To Relieve Stress And Ramp Up Your Sex Life 

“For many couples, sex is a way to reconnect, have some fun together, and recharge from their daily demands. Sex can take many forms, but the important thing is that it is a shared and mutually enjoyable erotic experience.” – Ari Tuckman, PsyD. 

Sex is part of being human. It is meant to be shared and enjoyed by two people who are in love. However, from the woman’s view, there will come a time wherein the urge and interest would drain.