A NASA study is a 40-minute nap sleepshowed that it can improve performance during the day by 34% and alertness by 100%..
You may need to take a nap sometime in the afternoon. Few studies, nap sleepIt shows that it can improve alertness and cognitive function and make the person much more productive than before.
However, in the afternoon confectioneryTo help you feel refreshed and refreshed, you should pay attention to the following tips.
What is nap sleep?
Nap sleepis a short-term sleep made to restore mental alertness. It is a particularly healthy way to treat insomnia. Just 15 to 20 minutes of naps after lunch will be effective in improving engine performance.
30 to 60 minutes sleepingcan improve decision-making skills, increase memory and creativity. Reports published by the American Psychological Association, confectioneryHe states that even in well-rested people can improve reaction time and logical reasoning.
How long should naps sleep?
National Sleep Foundation 20 minutes to create a refreshed feeling nap sleep proposes. The ideal nap time may vary from person to person, but for most professionals, when the person's goal is to wake up with a renewed nap timeAgree that shorter is better.
Taller candiesmay also have some benefits. For example, 20A study done in 19 results at 25, 35 or even 45 minutes. nap sleepin physically active males stress ve fatigue showed that it significantly reduced his symptoms. It also improved their attention and physical performance.
The best time to take a nap
For a nap The best time depends on individual factors such as your sleep schedule and age. For most people, it is best to take a nap in the early afternoon. After 3 pm sleepingcan affect sleep at night.
How much nap should children have?
While about 15-20 minutes is ideal for adults, nap times It depends on age.
For example, newborns sleep most of the day because their development and requires a lot of energy. Small babies are long several times during the day they are likely to take a nap, which is good for their health.
Toddlers and toddlers will gradually begin to develop a quiet sleep pattern, but will still have a little nap in the afternoon. For example, about an hour in the middle of the day long nap They do.
Teens face many challenges that can make them feel tired, such as hormonal changes, study and early school start times. A study conducted in 2019, the best for young people nap timefound that about 30-60 minutes.
Candy Periods
Children and adults have different sleep needs and these continue to change throughout our lives. ConfectioneryUnderstanding how long will last will depend on how much sleep is needed per night and how much sleep you actually get.
In children nap time Its recommendation varies by age as follows:
0 to 6 months: Two or three daytime naps, each lasting from 30 minutes to 2 hours
6 to 12 months: Twice a day, lasting from 20 minutes to several hours nap sleep
1 to 3 years old: An afternoon nap that lasts 1 to 3 hours
3 to 5 years old: an afternoon nap that lasts 1 or 2 hours
5 to 12 years old: If they get the recommended 10 or 11 hours of sleep per night, there is no need for a nap.
A healthy adult does not need a nap, but a 10 to 20 minute or 90 to 120 minute nap when sleep deprived nap sleep may benefit. Older adults an hour in the afternoon sleepingThere is some evidence that you can benefit from the disease.
How To Make Confectionery?
How to make the confectionery nap sleepIt determines the quality of. While taking a nap attention should be paid to:
Find a nice place
You can take a nap anywhere. You can put your head on the table. Or take a seat. You can also take a nap on the bus back home.
Keep it short
This is important - 15 to 20 minutes is enough. Or at most 30 minutes. Longer sleep can make you feel sluggish.
Take a nap in the afternoon
This is the best time for an energy sleep between 13:00 and 15:00, as your energy levels naturally drop during this period. Nap sleepTry to finish before 16:00, otherwise you may have trouble sleeping at night.
What Are the Benefits of Confectionery?
Increases alertness
Studies, strategic don't take a napIt can reduce fatigue and increase alertness in operational environments. If you have 24-hour operational demands sleepingcan be particularly beneficial.
Take a nap in the daytimehas been found to strengthen motor memory by improving the functioning of certain locations in the brain. These candies also strengthen spatial memory, which contributes to learning in humans.
Every 45 to 60 minutes nap sleepfound to improve memory fivefold. In one study, 41 participants were asked to remember specific words and word pairs.
Half of the participants napped for an hour while the other half just watched a video. When they are later tested, individuals who are confectioners She performed five times better at remembering words.
Do not candyIt was found that the hippocampus can help reinforce memories.
Can help combat stress
Investigations, a brief confectioneryIt shows that it can relieve stress and boost immunity - mostly in people with no sleep. Experts, don't take a napHe believes that can help heal the immune and neuroendocrine systems.
Nap sleepcan also improve mood, and this further helps combat stress.
Some sources state that regular sleep hours can fight high blood pressure and prevent heart disease. However, more research needs to be done on this topic.
Nap sleep It can range from 15 to 30 minutes. Any time other than that can make you stunned.
Lowers blood pressure
New research shows that midday sleep can significantly lower blood pressure. The results of a study presented at the 2019 American College of Cardiology Annual Scientific Session show that midday sleep is as effective at lowering blood pressure levels as other lifestyle changes such as reducing salt and alcohol consumption.
Work, don't take a napfound that, on average, it lowered blood pressure by 5 mm Hg. This can also be compared to taking a low-dose blood pressure medication that usually lowers blood pressure by 5 to 7 mm Hg.
A drop in blood pressure of just 2mm Hg can reduce your risk of heart attack by up to 10 percent.
What Are The Types Of Confectionery?
Nano confectionery
It takes 10 to 20 seconds. Whether this has benefits is not yet known. Studies continue in this area.
Micro candy
It takes 2 to 5 minutes. This helps to get rid of insomnia.
Mini Candy
It takes 5 to 20 minutes. Improves alertness and engine performance.
Original Candy
It takes 20 minutes. It contains the benefits of micro and mini power sleep. It also improves muscle memory and long-term memory.
Do not candyWhile it has been noted to provide numerous health benefits, it can cause side effects and even have negative consequences for your health if not timed correctly or if you have certain underlying conditions.
Nap time of more than 20 minutes can cause laziness to fall asleep, making you feel weak and tired. This happens when you wake up from a deep sleep. If you're already experiencing insomnia, this will aggravate the symptoms.
Taking a nap too late in the day makes it difficult to get a good night's sleep. This is even worse for people with insomnia who already have trouble sleeping at night.
According to a 2015 meta-analysis, longer daytime sleeps have been associated with a significantly higher risk of cardiovascular disease and all-cause mortality.
The results showed that daytime naps longer than 60 minutes were associated with a higher risk of heart disease and dying from all causes compared to no naps. Age, general health, and sleep habits can also play a role.
Effects of too much or too little sleep on the body
Sleeping too much or too littlecan cause adverse effects, and both may indicate an underlying problem.
Sleeping too much can make you feel sluggish long after getting up. Sleeping too much has been associated with an increased risk of a range of conditions, including::
- Heart disease
- Obesity
Type 2 diabetes
Premature death
Too little sleep can also have a number of negative effects on health. Not getting enough sleep causes daytime sleepiness and irritability and can affect performance.
Other effects of insomnia include:
- Gaining weight
Increased risk of diabetes, heart disease and high blood pressure
