Take a Nap! Change Your Life.

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Take a Nap! Change Your Life.

$43.56

Dresses Size Chart

Dress Size Chart (Inch)

DRESSES SIZE IN INCHES
SIZE	US / CAN	BUST	WAIST	HIPS
XS	0	31"-32"	24"-25"	34"-35"
S	2-4	33"-34"	26"-27"	36"-37"
M	6-8	35"-36"	28"-29"	38"-39"
L	10-12	37"-39"	30"-32"	40"-42"
XL	14	40"-42"	33"-35"	43"-45"

Dress Size Chart (cm)

DRESSES SIZE IN CM
SIZE	US / CAN	BUST	WAIST	HIPS
XS	0	78.7-81.2	60.9-63.5	86.3-88.9
S	2-4	83.8-86.3	66-68.5	91.4-93.9
M	6-8	88.9-91.4	71.1-73.6	96.5-99
L	10-12	93.9-99	76.2-81.2	101.6-106.6
XL	14	101.6-106.6	81.2-88.9	109.2-114.3

Swimwear Size Chart

Dress Size Chart (Inch)

SWIMWEAR SIZE IN INCHES
SIZE	US / CAN	BUST	WAIST	HIPS
XS	0	31"-32"	24"-25"	33"-34"
S	2	33"-34"	26"-27"	35"-37"
M	4	35"-36"	28"-29"	37"-38"
L	6	37"-39"	30"-32"	39"-41"
XL	8	40"-42"	33"-35"	42"-44"

Shoes Size Chart

US	EURO	UK	AUS	JAPAN	CHINA
5	35-36	3	3.5	21.5	35
5.5	36	3.5	4	22	35.5
6	36-37	4	4.5	22.5	36
6.5	37	4.5	5	23	36.5
7	37-38	5	5.5	23.5	37
7.5	38	5.5	6	24	37.5
8	38-39	6	6.5	24.5	38
8.5	39	6.5	7	25	38.5
9	39-40	7	7.5	25.5	39
9.5	40	7.5	8	26	39.5
10	40-41	8	8.5	26.5	40
11	41-42	9	9.5	27.5	41

Delivery

Orders are generally processed within 1–3 business days. Standard delivery to addresses in Canada usually takes approximately 5–15 business days after dispatch.

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Returns & Refunds

Return requests must be submitted within 30 days of delivery. Vitamins, supplements and other health-related products must be unused, unopened, sealed and returned in their original packaging.

Opened or used products cannot be returned for health and safety reasons, unless the item arrived damaged, defective or incorrect. Damaged, defective or incorrect items should be reported within 48 hours of delivery.

Customers are responsible for return shipping costs for unwanted or change-of-mind returns. A restocking fee of up to 20% may apply where permitted. Original shipping charges are non-refundable unless the return results from an error on our part.

Refunds are issued to the original payment method after the returned item has been received and inspected. Please allow up to 7 business days for the refund to be processed.

Approved Return Address
Fullfillonus #1202
1128 Lexington Ave, Bldg 4 E
Rochester, New York 14606
United States

Please contact us before sending a return. Returns sent without prior authorization may be delayed, rejected or returned to the sender.

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Take a Nap! Change Your Life.

$43.56

Description
Additional Information

What Science Says About Napping

Did you know that a brief nap can do more than just fight fatigue? Research reveals it can sharpen your mind and elevate your mood. Take a Nap! Change Your Life., written by sleep researcher Sara C. Mednick, PhD, and Mark Ehrman, translates complex sleep science into easy-to-understand advice. This book shows you how to make naps work for you.

Sleep isn't a single state—it's a cycle of stages, each with distinct benefits. Napping, when done correctly, can enhance cognitive function, boost creativity, and improve mood. The book explores the role of sleep stages, including REM and slow-wave sleep, and how a well-timed nap complements nighttime rest. Research demonstrates that naps of 20 to 30 minutes increase alertness without grogginess, while longer naps (60–90 minutes) allow a full sleep cycle and aid memory consolidation. Take a Nap! Change Your Life. explains these findings in plain language, helping you understand when and why to nap. The authors also discuss circadian rhythms and how to synchronize naps with your body's natural clock.

How Can You Personalize Your Nap?

One of the book's core strengths is its personalized approach. Not all naps are created equal—the right nap depends on your goals, schedule, and sleep debt. The authors introduce a nap “prescription” system that tailors duration and timing to your circumstances.

For example, a quick 10-minute nap provides a rapid energy boost, while a 90-minute nap helps you learn new skills or recover from sleep loss. The book guides you through self-assessment to determine your nap type—whether you need a “power nap,” “recovery nap,” or “appetizer nap” (a short nap before a late night). It also advises on creating an optimal nap environment: dark, quiet, and cool.

Who Should Read This Book?

Whether you're a shift worker, a parent of young children, an athlete, or someone with demanding mental or physical tasks, this book has something for you. It also appeals to anyone curious about sleep science or seeking natural ways to enhance productivity and creativity. Readers with sleep disorders may find the information helpful as a complement to professional guidance, but the book does not claim to treat medical conditions. Instead, it focuses on optimizing rest through lifestyle changes grounded in research.

Take a Nap! Change Your Life. at a Glance

In essence, this book is a comprehensive guide to napping. It demystifies the art and science, offering a step-by-step program to help you determine the ideal nap length and timing for your unique needs. The conversational tone makes it accessible to all, whether you're a busy professional, a student, or someone simply looking to optimize your rest. The authors combine cutting-edge sleep research with real-world strategies, explaining how napping fits into a healthy sleep routine.

Frequently Asked Questions

Is napping bad for nighttime sleep?

When done correctly, napping does not disrupt nighttime sleep. The book explains how to time naps strategically—generally before 3 p.m.—to avoid interfering with your natural sleep drive. It also addresses how to adjust nap duration based on your circadian rhythm.

How long should a nap be?

Nap length depends on your goal. For a quick energy boost, 20 minutes is ideal. For deeper rest and memory consolidation, 90 minutes allows for a full sleep cycle. The book provides guidelines to experiment and find what works for you.

Can I nap if I have insomnia?

If you have insomnia, napping may reduce sleep pressure at night. The book advises caution and suggests consulting a healthcare provider. However, for most people, short naps can be a healthy part of a balanced sleep schedule.

What if I can't fall asleep quickly during a nap?

Even quiet rest without sleep can be restorative. The book emphasizes that simply lying down with your eyes closed can reduce stress. Over time, with practice, you may find it easier to drift off.

These statements have not been evaluated by Health Canada. This book is not intended to diagnose, treat, , or prevent any disease.

Important Information

Things You Need to Know

Your payment and personal information are protected using industry-standard SSL encryption, and all payments are securely processed through Shopify-approved payment providers. Prices are displayed in Canadian dollars, and applicable taxes are calculated at checkout.

Orders are generally processed within 1–3 business days. Standard delivery to Canada usually takes 5–15 business days after dispatch. Delivery times are estimates and may be affected by carrier delays, customs processing, weather conditions or other circumstances outside our control. Tracking information will be provided when available.

Return requests must be submitted within 30 days of delivery. Vitamins, supplements and health products must be unused, unopened, sealed and returned in their original packaging. Opened products cannot be returned unless they were delivered damaged, defective or incorrect.

Customers are responsible for return shipping costs for unwanted or change-of-mind returns, and a restocking fee of up to 20% may apply. Damaged, defective or incorrect items must be reported within 48 hours of delivery and may qualify for a replacement or full refund.

Refunds are issued to the original payment method after the returned item has been received and inspected. Refund processing may take up to 7 business days. Before returning any product, please contact our customer support team for return authorization. Returns sent without prior approval may be delayed or rejected.

Approved returns must be sent to:

Return Address Fullfillonus #1202
1128 Lexington Ave, Bldg 4 E
Rochester, New York 14606
United States

Refused or unclaimed shipments may only be refunded after they are returned and inspected. Original shipping charges, return shipping costs, customs fees and carrier charges may be deducted from the refund where applicable.

Vitamin4CA.com is operated by Cloverlight LLC.