Do not be asleep!
The benefits of sleep are well established.
Napping has also shown to increase creativity, improvise parents and enhance joy. Experts have even created a word to give up the happy state that came after a short dose – napiness.
Target -owned Thomas Michael Kilkenny, director of the Institute of Sleep Medicine at the University Hospital of Northwell Staten Island, reveals four rules for rest that can help you reach peak oil.
Keep it short
“A nap of up to about 20 minutes during the Siesta period of the day (1-3 afternoon) can be useful to improvise recognition and awakening. Every longer can cause the inertia of sleep, the desire of the brain to Continue sleeping, ”Kilkenny The Post told him.
A 2023 study published in the journal of overweight research found that long nappers tend to have a higher body mass index, larger waist, higher blood pressure and an increase in the spread of metabolic syndromes – These traits have been related to overweight, diabetes and heart distribution.
Longer naps were also linked to later bed and meal time, greater food consumption during lunch and smoking. Those who slept less than 30 minutes (a nap) did not have an increased risk to overweight or these other metabolic disturbances.
According to the American Sleep Association, a 15-30-minute “energy nap” can strengthen energy, but “it is not intended to replace every night’s sleep.” The organization recommends that adults sleep at the same time every day and never for more than 30 minutes.
curl up
Kilkenny said the location is secondary to comfort when it comes to primes to sleep.
“Sleeping on the table is definitely less comfortable than ying in a wrapper for a nap. The bed would be the most comfortable place, “he explained.” If a bed is light available, it should be used. However, the desire to sleep comes when we are not at home and the bed is not available. ”
Other experts warn against returning to bed, clearly becoming very comfortable under the covers, suggesting nappers to choose instead of this sofa. They believe that the bed is comfortable enough to invite relaxing nod, but not relaxing enough to encourage a prolonged sleep.
A fresh and dark place
When your body temperature drops, it is a signal that your body must slow down to maintain heat.
“The room should be lit with pallor and comfortable temperature for a good nap. If it is too hot or cold, it will make it harder to fall asleep. Likewise, if the room is too lit, it can hinder our ability to give up, “Kilkenny noted.
His advice echoes that of other sleeping experts, such as Dr. Alex Dimitriu, a California -based psychiatrist and sleep physician. He previously told the post that a cold room – between 60 and 67 degrees – is best to sleep.
And don’t forget to keep it loose. “The dress should be comfortable and not tight,” Kilkenny advised. So behavior in traction pulls and expel the buttons, people.
Not Java Jolt
Unless, Kilkenny said a noon coffee cup can seriously hinder our sleep prospects.
“Caffeine is a stimulant and, as such, will reduce our need to take a nap. However, when the effect of caffeine tires, we can experience a collision when we can feel really sleepy, ”he said.
However, other experts say drinking caffeine immediately before bedtime and staying asleep for about 20 minutes is ideal for a quiet nap. Caffeine requires approximately 30 minutes to metabolize in the body, which means that when you wake up, you can get the double benefit of renewal and readiness.
A 2010 study found that taking a nap immediately after drinking coffee can improve the brain’s ability to absorb caffeine. The ideal amount of caffeine before bedtime is 200 milligrams, approximately two cups of coffee.
To optimize sleep at night, experts agree that your last cup should be consumed no later than six hours before bedtime.
While Kilkenny bends to the power of energy sleep, he notes that constant afternoon fatigue can be the cause of concern.
“If a person really needs a nap in the afternoon, it often signals that they are not getting enough, with good quality at night. This can become a chronic issue. Normally, we are all slightly sleepy between 1-3 in the afternoon, but that should not be something we fight hard with, “he said.
“If we do not sleep enough the night before, the afternoon drowsiness will grow dramatically. If one struggles to stay awake during the day, they should appreciate the quality of sleep at night. “
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