On my last post about marathon training, a reader commented that I should start running without headphones. After all, during the NYC marathon, I wouldn’t be wearing them (most races have banned the use of headphones). There are also the safety concerns- with headphones on, it’s more difficult to hear cars, cyclists, and other runners. And if you look at elite runners, none of them wear headphones, as they need to pay close attention to their body and competition.

Initially, a few hesitations ran through my mind. What if I get bored? Am I relying on my music to keep me going? Especially on my long runs, music provides a good distraction. Or even worse- Am I using headphones as a form of protection and insulation from the outside world, in the same way that people use sunglasses to avoid eye contact? Will I feel like I’m running naked without them? Or maybe I’m just over-analyzing things…

In Central Park, a large number of the solo runners I see have headphones on. But the majority of runners in groups do not. Tonight, I gave this “running without headphones” thing a try for the first time since I started training for the NYC marathon. In reality, for most people, this would be a very small change. For me, it was significant. I’ve been putting in mile after mile every week, all with a track playing in the background. So what was it like?

Increased Awareness

In one word, my run felt more… Natural. I thought I would get bored without headphones. But I didn’t. I just started to notice lots of different things. I became less internally focused and more externally focused. Hearing the sounds of my inhale and exhale. Or the sounds of my footsteps as I propel myself forward. And the rhythm of my footsteps and breathing together.

I also heard the footsteps of other runners. I heard walkers, fragments of conversations in different languages, and a crowd cheering at a baseball game after a baseball hit a metal bat. I heard a baby crying, dogs barking, and rock music playing. I felt a sort of connectedness to the Central Park atmosphere that I never had with headphones on.

With this new external focus, I started to notice the people around me more, and sometimes felt more competitive around the other runners. When I have headphones on, if I am running behind someone at a similar pace, I will usually continue at my same pace. But without headphones, sometimes I feel the urge to pass them. I’m not sure why this is. Maybe listening to music distracts my competitive side.

All in all, the run had a more natural and increased-awareness feel to it. It was a better balance between internal and external focus. I will definitely be running without headphones more often. I can’t completely give up my tunes, but I’m willing to give them up part of the time for this increased awareness. Adding more variety and increasing my awareness while running will make for a better marathon training experience.

Update: 17 Miles Using The Off-On-Off Technique

On my 17 mile run today, I tested out wearing my headphones for only part of the run. For the first 20 minutes, I ran with my headphones turned off. This gave me adequate time for warming up. After this warmup, I ran with my headphones turned on (at a low volume) for one hour. This helped push me through the first half of my run. For the remainder of the time, I took my headphones off. This was a good variety. I was able to run with more awareness when I needed it most (warmup and second half through finish). I did notice that the last mile was a little more tough than usual without music. It was definitely more of a mental game without headphones. I ended up counting my strides to stay focused on finishing- normally I have music to distract me.

Update (3 weeks before marathon): No longer wearing headphones!

I have completely stopped wearing headphones when I run outdoors. I still wear them when I go to the gym. I am happy about this adjustment. It has given me more awareness and willpower… I no longer rely on music to get me through the last few miles. I just use the mantra “Pain is inevitable, suffering is optional.”

Do you wear headphones when you run?

What are your experiences running with or without headphones? Which do you prefer?

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Hi everyone- Long time no see! I haven’t written a post on Life Evolver in quite a while (11/08), so my writing might be a little rusty. But I’m going to give this a try. I’d like to start posting more regularly here. To start back up, this post will cover my training for the NYC marathon (11/7/10).

What triggered my decision to run a marathon?

Last year, I ran my first half marathon in Santa Cruz, with a final time of just under 2 hours. Immediately after finishing the half marathon, I felt like I could still keep running. I told myself that adding 13.1 miles for the full marathon wouldn’t be that difficult. I didn’t think of it much after that. Fast forward to February of this year, when I moved from San Francisco to New York City. I started running a lot in Central Park, as I live a couple blocks away. Again, I started thinking about running a full marathon. Mostly, my interest in running a marathon seemed to stem from my enjoyment of running and need for a challenge.

I picked up the book Four Months to a Four-hour Marathon, which is a short, basic guide for training, including detailed weekly workout schedules. After reading this, it seemed very doable. I decided to start training for 4 months, with a race time goal in under 4 hours. I would need an average pace of 9:09 minutes per mile to meet this goal.

Choosing a Marathon and a Charity Organization to Run For

The marathon book I read suggested a smaller (less popular), flat-course race for a first-time marathoner. But being new to NYC, and always hearing about the NYC Marathon, I was determined to run in it, even though it is the world’s largest marathon. I looked for a charity to sponsor, which would guarantee my marathon entry, and give me a good cause to run for. I decided on the Children’s Tumor Foundation, whose mission is to find a cure for Neurofibramatosis (NF). NF is a genetic disorder usually diagnosed in childhood that causes tumors to grow on nerves throughout the body.

This is by far the largest charity fundraising activity I have ever been involved with. My goal is to raise $2,500. If I get 100 supporters to each give $25, I will meet this goal. So far I have raised $455 from friends/family/coworkers, so I am 18% toward my goal (thanks to everyone who has donated!). I have to reach this goal by October 20th in preparation for the November 7th marathon. If you would like to help out and support a great cause, simply make a donation. You can also read my last post for more details on the Children’s Tumor Foundation.

Marathon Training Solo

During my half marathon training last year, I had some friends I trained with once per week for long runs. This year, I am training completely solo. I feel like this suits my personality, and I enjoy the time alone when I am running. And although the long runs can get a little lonesome, I feel like they are good for me. Each long run I go on now, I am pushing my boundaries, running several miles longer than I ever did before. Doing this alone provides me with more self-knowledge. I am able to more accurately see my own limits as I push myself.

Running Form

While I was training for the half marathon last year, I injured my left knee. This injury carried on in to the half marathon, and made a portion of the run very painful. I was determined not to do this again during my marathon training.

Four weeks in to my marathon training, I noticed the same knee started feeling very tight, like it did before I injured it the previous year. I knew that my current running form was not working for me. At that point, I decided to get some help and met with a running instructor at The Balanced Runner in NYC. I have had two sessions with them so far, and noticed an incredible improvement in my running form. I finished a 15 mile long run yesterday, injury free, which was a great accomplishment for me.

Running Mantra

On the first week of my marathon training, I read the book What I Talk About When I Talk About Running, a memoir about running and writing by Haruki Murakami. It’s a very good read- so good that I’m reading it a second time now. In one chapter, Murakami writes about mantras that long distance runners use to keep themselves going. One mantra stood out in particular- Pain is inevitable. Suffering is optional. When I several hours in to my long runs, and start to feel the pain, I repeat this mantra in my mind, and keep going.

Training Gear

Getting the right training gear has been a process of trial and error for me. I am hoping that this post will be of benefit to other people that have decided to train for a marathon.

Clothing: Since  I started training this summer, I wear running shirts and shorts that are sweat proof. As the weather starts to cool down, I will need to start wearing layers, especially on my long runs.

Shoes: I have been running with the Brooks Adrenaline Gts model shoe for the last few years. They were originally recommended to me by a professional at a running store. When I started training for the marathon, I purchased two pairs of these, and have been trading them off every day. This gives my each pair a rest. They are able to decompress and dry out for a day, and last longer this way. One month before the marathon, I will purchase and break in a third pair. My running instructor at The Balanced Runner recommends that I switch to a shoe with neutral support, so I plan to do that after I finish the NYC marathon.

Music Player: I use an Apple iPod nano with a wrist band. I find that the screen and extra space of the Nano better-serve long-distance running than my shuffle.

Headphones: I had problems with using headphones while running for quite a while. Sometimes they would fall out. Or they would get too sweaty and stop working. After checking Amazon.Com, I found Innovelis BudFits. These are little rubber adapters that you connect to your existing iPod headphones. The rubber adapters fit snugly on your ear. Your headphones hang upside down, being held by the rubber adapters. Since your headphones aren’t wedged deep into your ear, it feels better and allows your sweat to dry around your ear canal naturally. While the headphones take a few seconds longer to put on than normal earbuds, they never fall off and work great on long runs.

Music: When I first started training, I used my regular gym workout playlists. But with the amount of time that goes into marathon training, those soon got old. I also found out that the kind of music I listen to at the gym to pump me up didn’t really do the trick on my long runs. It just got old. So I went through my music library, and created a new playlist with more variety. I have rock, alternative, techno, rap, and reggae music on my current playlist. This way, when I am on a long three hour Saturday run, I have something to give me an extra boost of energy, and I don’ t tired of the tracks. I will probably add a few more playlists as well throughout my 4 month training plan.

Time/distance/pace tracker: Initially, I started tracking my runs with the iPhone RunTracker application. But the iPhone is really too bulky for long runs, and not convenient for long-distance running. So instead, I purchased the  Nike Ipod Sport Kit, to use with my Nano. It has been working out great for me, I really wish I had purchased it earlier. It allows me to track my running over time, and I can easily choose a goal (distance / time / pace), pick a playlist, and get started with my run. Since I switch out between two pairs of running shoes, I bought an easy-to-remove Nike sensor holder Shoe Pouch.

Chafing Prevention: When I did my first long run in my training, I came back home and noticed my skin was very sore / raw around my nipples. I researched this, and it is very common for men during long-distance running. Running for a long distance causes friction between your skin and shirt. Not so much for women, as they wear a sports bra. I purchased Bodyglide Anti Chafing Lubricant and no longer have this problem.

Water Bottle Holder: On my long runs, I started to get dehydrated unless I was lucky enough to be near a water fountain. My running book mentioned that I should be staying hydrated at least every three miles. I ended up buying the Ultimate Direction Access Waist Pack, and the first couple times I used it, I didn’t like it at all. I wore the pack around my waist, over my running shirt. Every few miles, it would start to slide up, and I’d have to readjust it. Finally, I tried wearing it under my shirt (duh!), with the waist band / buckle around the top part of my shorts. This has proven to be much more effective. I still have to readjust it, but not nearly as often.

Food for long runs: When I first started training, I used Power Gel packs to use on my long runs. But those are pretty expensive and don’t taste very good. More recently, I will cut up a banana, put it in a plastic bag, and carry it in the zipper compartment of my water bottle holder. Not only is this more affordable, but it tastes better, and it gives me more energy without upsetting my stomach.

Your Experiences with Running

What have your experiences been with running? Have you ever training for a long-distance or speed race? Do you have any running tips? Please post a comment below!

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There is no hope for a civilization which starts each day to the sound of an alarm clock. -Author Unknown

Super-Replicating Belief: A Belief that has some property which facilitates its own transmission, which makes it be held by an increasing number of minds.

There is a super-replicating false belief in our society that sleeping in is lazy. Sleeping in is not lazy- many individuals would actually be more productive if they slept in versus waking up early. But as a whole, promoting the belief that sleeping in is lazy serves the needs of a stable society, in which individuals are all on similar schedules.

What are some of the ways that society makes us feel guilty for sleeping in?

• “Early to Bed, Early to Rise, Makes a Man Healthy Wealthy and Wise”
• Early risers are considered more productive than those who sleep in
• We are only supposed to need 8 hours of sleep, and people often brag about getting by on less
• If we sleep in, we may feel out of synch with the 9-5 society
• The online community, including bloggers Steve Pavlina and Leo Babauta, promote becoming early risers

There is no need to feel guilty or lazy- here are 5 reasons why sleeping in will boost your productivity:

5 Reasons Why Sleeping In Every Day Will Boost your Productivity

Are you a Night Owl?

1) Depending on your chronotype, you may be a Night Owl living in a Morning Lark’s world

Morning Lark: Morning person, naturally wakes up 2 hours earlier than the majority of the population, is ready for sleep between 8pm – 10pm. Cope more easily with early shifts.

Night Owl: Night person, naturally wakes up 2 hours later than the majority of the population, doesn’t feel sleepy until 12am – 2am. Cope more easily with late shifts.

Many creative types, such as writers, actors, and computer programmers, tend to be Night Owls. If they don’t have to get up early for work, many Night Owls choose to go along with there inherent sleep schedule and work until very late at night.

2) Most people need more than 8 hours of sleep

Before the invention of the electric light in 1879, most people slept 10 hours each night, and this has recently been discovered as the ideal amount of sleep for optimum performance. Additionally, people in cultures that are free from the demands of modern society typically sleep 10 hours each night. There are big benefits to sleeping ten hours per night:

Research Center of the Henry Ford Hospital in Detroit, Michigan, have demonstrated that alertness significantly increases when eight-hour sleepers who claim to be well rested get an additional two hours of sleep. Energy, vigilance, and the ability to effectively process information are all enhanced, as are critical thinking skills and creativity.

-James B. Maas, Power Sleep

3) Sleep consistency is important; the time you wake up is not (unless you must get up for work)

Sleep consistency is key- this is why I named this post “5 Reasons Why Sleeping In Every Day Will Boost your Productivity”. But the time you wake up is not important:

In 1757 Benjamin Franklin gave us the epigram “early to bed, early to rise makes a man healthy, wealthy and wise.” It would be more accurate to say “Consistently to bed and consistently to rise….” As long as you fulfill your sleep requirement without interruption, it doesn’t really matter what time you go to bed or get up.

-James B. Maas, Power Sleep

Sleeping in can improve your long-term memory retention

REM Sleep: Stage of sleep with predominant eye movements and dreaming. During REM, brain neuronal pathways are fired randomly, and REM sleep causes strengthening of memory circuits similar to lifting weights causes strengthening of muscles.

When you fall asleep at night, you go through 4 stages of sleep every 90 to 110 minutes. You typically go through 4-5 cycles of these stages each night. With each successive cycle, more time is spent in REM stage. During later sleep cycles, REM sleep increases from twenty to as much as sixty minutes.

Whenever you have a short night of sleep, you eliminate the long REM periods that come toward morning. This can have significant negative consequences in terms of your learning, thinking, memory, and performance. The only solution is for you to get more sleep.

5) Sleeping in allows you to catch up on sleep debt

Sleeping is a way for you to catch up on sleep debt (Hours of sleep you need per night – Hours of sleep you actually get). In my sleep debt post, I recommend that instead of sleeping in, you catch up on sleep debt by going to bed earlier. However, if you can’t get to bed early, and can’t get enough sleep in your normal schedule, it’s smart to sleep in to catch up on sleep debt when you are able to.

Bonus Reason) Sleeping in allows for more time to practice Lucid Dreaming, allowing you to control your dreams and rehearse for waking life

A lucid dream is a dream in which you are aware that you are dreaming. There are many reasons people decide to try lucid dreaming. Here are a few of the more popular reasons:

• Fun (ex. flying, superhero abilities)
• Treatment for nightmares
• Rehearsing an activity for your waking life (ex. sport, musical performance)
• Self knowledge and personal growth

To learn more about lucid dreaming, sign up for your Free Lucid Dreaming Starter Handbook.

Now that you know the benefits, here are three tips for becoming a late riser:

How to Become a Late Riser

Note: If you are a Morning Lark, and easily awaken at an early hour, you will generally not be able to become a late riser. This advice is for Night Owls who do not wake up easily for work.

For freelancers and those in control of their own work schedule, sleeping in is an easy habit to adopt. But what about the rest of us? Here are some solutions for the regular worker:

1) Talk to your employer about flextime

Flextime allows you to determine when you work, so you can sleep in every day if you negotiate coming in late with your employer.

2) Talk to your employer about working from home

Talk to your boss about working from home one day of the week. Prove that you can be trusted, and then negotiate working from home full-time. As part of this arrangement, make sure to negotiate working on your own hours (so you can sleep in).

3) No flextime and can’t work from home? Quit your job

If your employer doesn’t allow flextime or working from home, and you are a Night Owl, and getting up early each morning is hell for you, why not consider some alternatives? You could find another employer that is more flexible, or you could start your own business. Either way, you would be more productive working your own hours, versus the hours that society chooses for you.

4) No flextime, can’t work from home, and don’t want to quit your job? Sleep in and face the consequences

A late riser in North Korea:

This post is part of the Sleep Evolver Series

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Sleep Debt = Hours of sleep you need per night – Hours of sleep you actually get

During a busy week recently, I averaged 5-6 hours of sleep per night, and planned on getting my eight hours of sleep on the weekend nights. After getting less-than-adequate sleep for 5 consecutive nights, I noticed it had started to take a toll on me. By Friday, I felt like I had pulled an all-nighter the night before.

When the weekend came, I slept in and got 10 hours of sleep per night to partially make up for the sleep I had missed over the week. I’m sure many of you have experienced a similar scenario. I had accumulated sleep debt during the week, and I paid it back over the weekend.

Your Sleep Bank Account

The whole idea of sleep debt comes from the analogy of having a sleep bank account, where you can make sleep deposits and debits. This analogy is not perfect, and can be a bit confusing. Here are some caveats to the sleep bank account:

• Current research suggests your maximum sleep debt is 20 hours
• You cannot “sleep ahead” and build up your sleep bank account
• You can only pay back sleep debt in increments of 1-2 hours; If you are 10 hours in sleep debt, don’t expect to pay it all back at once

Losing one hour of sleep per night over a week is equivalent to pulling one all-nighter- here’s an example to explain why:

Sleep Debt Comparison Example: Sarah and Ashley

Sarah and Ashley both need eight hours of sleep per night. Sarah gets 6 hours of sleep on week nights, and 8 hours of sleep on the weekend. Ashley gets 8 hours of sleep per night, except for Thursday night, when she pulls an all-nighter:

Sleep Debt Comparison: Sarah versus Ashley

At the end of the week, Sarah has 10 hours of sleep debt (56 – 46); Ashley has 8 hours of sleep debt (56 – 48). So both women have similar levels of sleep debt, even though one accumulated the debt all over Thursday night. Their similar levels of sleep debt will give them similar negative symptoms of sleep deprivation:

• Daytime drowsiness
• Mood shifts, including depression, increased irritability, and loss of sense of humor
• Stress, anxiety, and loss of coping skills
• Lack of interest in socializing with others
• Weight gain
• Reduced immunity to disease and viral infection
• Feelings of lethargy
• Reduced productivity

Why not just sleep in on weekends to pay back sleep debt?

You cannot make up for large sleep losses during the week by sleeping in on weekends any more than you can make up for lack of regular exercise and overeating during the week by working out and dieting only on the weekends.

-James B. Maas, Power Sleep

You can make payments of an extra couple of hours of sleep on Saturday and Sunday to pay back part of your sleep debt. But you aren’t likely to be able to pay more than 2 hours at a time. You still have debt left, and this doesn’t get to the root of the problem- you still face symptoms of sleep deprivation over the course of your week.

Calculating the Hours of sleep you need per night

Each individual has different sleep needs- some need 9-10 hours of sleep per night to perform at their best. Others function perfectly at 5-6 hours of sleep per night. Thomas Edison slept three or four hours at night, and regarded sleep as a waste of time. Albert Einstein needed 10 hours of sleep per night to function well.

Note: Before calculating your hours of sleep needed, be sure to review my previous post on do’s and dont’s for better sleep. Caffeine, alcohol, your diet, and exercise habits all play a role in sleep quality.

The Easy (Less Accurate) Way to Calculate Your Nightly Sleep Needs

If you feel drowsy during the day, you probably didn’t get enough sleep the night before. Try going to bed earlier and see if you feel alert the next day. If you do, this is your nightly sleep need.

The Accurate Way to Calculate Your Nightly Sleep Needs

1. Select a bedtime at least eight hours before you need to wake up
2. Maintain this time for a week and keep track of the time that you wake up
3. If you feel drowsy or don’t get up easily to your alarm, go to bed thirty minutes earlier than usual
4. If you feel alert, try to cut back fifteen minutes and see if you still feel alert to confirm if this is your correct number of sleep hours

Calculating your Sleep Debt

Take your nightly sleep need, and subtract it by the amount of sleep you actually got. The number that remains is your sleep debt:

Sleep debt = Hours of sleep you need per night – Hours of sleep you actually get

Paying back sleep debt

You cannot replace lost sleep all at once. If you lose two nights of sleep you will not sleep for fourteen or sixteen additional hours on the third night. When you sleep longer to catch up, try to do so by going to bed earlier than usual. Otherwise your normal waking time will be shifted. This is likely to make it difficult to get to sleep at the usual time the following night.

-James B. Maas, Power Sleep

As Dr. Maas mentions in Power Sleep, you should pay back your sleep debt by going to bed earlier than usual. This way, you can maintain your normal waking time. You can also use a nap to help you pay back your sleep debt. But make sure you take your nap in the early afternoon, as late-afternoon napping will shift your biological clock, making getting up in the morning a struggle.

Avoid accumulating new sleep debt

After factoring how much sleep you need, and repaying your sleep debt, factor it into your daily schedule. Create a daily ritual (see my creating daily habits post) of going to bed and getting up at the same time, each day of the week. This will ensure you do not accumulate new sleep debt.

This post is part of the Sleep Evolver Series


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The feeling of sleepiness when you are not in bed, and can’t get there, is the meanest feeling in the world.
-Edgar Watson Howe

You spend one third of your life sleeping. This one third has significant effects on your waking life, in terms of productivity, energy, alertness, creativity, memory, body weight, mood, safety, and good health. Here are 10 sleep hygiene do’s and don’ts for better sleep:

1) Sex

Do: Have pleasurable sexual relations or masturbation before bedtime. Researchers have found that this can promote sleep onset and induce deep and restful sleep.

Don’t: Have un-pleasurable sexual relations before bedtime. If sexual experience leads to dissatisfaction, anxiety, or performance concern, it will be detrimental to a good night’s rest.

2) Exercise

Do: Exercise to stay fit, reduce stress, and induce deeper sleep. Exercise elevates your body temperature, and an ensuing drop in body temperature at bedtime will induce drowsiness and deeper sleep. The best time to exercise for better sleep is in the late afternoon or at noon-time. Exercise in the morning has little effect on the quality of your sleep.

Don’t: Exercise within three hours of bedtime. This will stimulate the release of adrenaline, and you’ll be too alert to relax and fall asleep.

3) Eating

Do: Eat a light snack high in carbohydrates and low in protein if you are hungry before bedtime.

Don’t: Eat a large or heavy meal within four or five hours of going to bed. This may make you drowsy initially, but you will toss and turn during the night.

4) Drinking

Do: Cut back on liquids of all kind before bedtime. This will ensure you don’t interrupt your sleep due to a full bladder in the middle of the night.

Don’t: Drink any caffeinated beverages within six hours of your bedtime. Stimulants such as caffeine will delay sleep onset and disturb REM sleep. Additionally, avoid drinking alcohol within three hours of bedtime if you expect to sleep well. The common practice of “having a nightcap before bed” actually suppresses REM sleep, and you will experience early-morning awakenings.

5) Nightly Ritual

Do: Create a nightly ritual of reading for pleasure before turning off lights. Use a reading lamp that can be gradually dimmed, and take your mind off the day’s worries. Also, try taking a warm bath before bed. After the bath, your body temperature will plummet (if you have a cool bedroom), and this will initiate sleepiness and more deep sleep.

Don’t: Create a ritual of stay in bed longer than you need to get sleep. Staying in bed too long will promote shallow and disturbed sleep.

6) Sleep Schedule

Do: Establish a regular sleep schedule. Researchers at Harvard Medical School found that if you alert your sleep schedule by even a few hours, your mood deteriorates.

Don’t: Sleep in on weekends. This does not help overcome sleep loss during the week any more than overeating during the week would be helped by dieting on the weekend.

7) Sleep Position

Do: Sleep on your side, with the spine straight; or on your back, maintaining the primary curvature of the cervical spine.

Don’t: Sleep on your stomach or with your head elevated. This can give you aches and pains, and is not recommended by medical experts.

8) Napping

Do: Take a nap of fifteen to thirty minutes in duration, if your hectic lifestyle doesn’t permit you to get enough sleep at night. Set an alarm for 15-30 minutes, as any time longer than that will put you in deep sleep, and you will wake up terribly groggy.

Don’t: Take a nap if you are already getting adequate sleep during the night. Additionally, don’t take late-afternoon naps, as this delays your falling-asleep time in the evening and will begin to shift your biological clock.

9) Pets

Do: Sleep with a stuffed animal if it comforts you.

Don’t: Sleep with your pets. Their movements and noises during the night or early morning can disrupt your sleep.

10) Your Bedroom

Do: Use your bedroom for sexual activity and sleep. If you watch television in your bedroom, focus on comedy as a tension reducer.

Don’t: Use your bedroom for arguing, watching exciting/violent television shows, eating, or working.

This post is part of the Sleep Evolver Series

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I’ve been researching and experimenting with sleep a lot lately, and decided it would be fun to write a sleep series for Life Evolver. So here it is- a new sleep post will be added every few days this week. Enjoy!

Sex for a Good Night’s Rest? 10 Do’s and Don’ts for Better Sleep

How to Pay Back your Sleep Debt, the Smart Way

How to Become a Late Riser: 5 Reasons Why Sleeping In Every Day Will Boost your Productivity

What’s Wrong with Taking a Nap?

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• The Two Week Lucid Dreamer: #1 eBook for “lucid dreaming” on Amazon.Com Search Results
• Three Easy Steps to Start Lucid Dreaming and Three Common Beginner Mistakes