How To Take The Ideal Nap And Avoid Bad Sleep
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The gist is if you can easily fall asleep between 11 a.m. and 3 p.m. in a comfortable, dark place for exactly 20 minutes, then yes, a nap can work wonders. If not, well, you might be better off powering through. Our circadian rhythm has two natural stages of sleepiness, usually in the middle of the night and another post-lunch. So whether you believe in napping or not, you can eliminate the guilt you feel when. Take naps in the early afternoon.
Napping after 3 p.m. can interfere with nighttime sleep. Individual factors, such as your need for sleep, your sleeping schedule, your age and your medication use, also can play a role in determining the best time of day to nap. Create a restful environment.
Daytime naps can be one way to treat sleep deprivation, says Sara C. Mednick, PhD, sleep expert and author of Take a Nap! Change Your Life. “You can get incredible benefits from 15 to 20 minutes. A power nap should never be longer than a half hour, longer than that and you risk messing up your sleep schedule. Knowing this, you can plan ahead to see when you’ll need to nap most. Are you really tired after work?
Plan your power nap for 5 or 6 p.m. Need a boost for the second half of your workday? Maybe you need a power nap at two, when the body is most likely to be in a low energy. To stay in stages one and two, take a power nap that is twenty to forty minutes long, depending on how long it takes you personally to relax enough to fall asleep. Any longer than forty minutesjust don’t do it.
Don’t go there unless you have a full ninety minutes to spare. More and more companies “are now having napping policies and they’re putting in nap rooms or nap pods where their workers can go for 15 or 20 minutes and take a power nap. Power naps take advantage of the effectiveness of this early part of sleep. A power nap starts in light sleep, but then becomes slightly deeper and moves into NREM stage 2. The goal of power napping is to stay in this stage of sleep for as long as possible whilst avoiding going into NREM stage 3, the deepest stage of sleep.
Stretch Your Power Nap at Night Into a Mini-Sleep Session. While most naps during the day should last between 20 and 30 minutes, you can actually sleep longer at night. A 90-minute power nap can give you a significant recharge.
That’s the amount of time it takes for your body to go through a full REM sleep cycle. Set an alarm for 15-30 minutes – no longer! Wake up and move around, then get started on your to-do list.
The best times to take caffeine during an all-nighter are the times when you feel tired. You might take a caffeine nap at the beginning of the evening, halfway through, and again in the morning. Strictly speaking, a power nap should be between 10 and 30 minutes. However, shorter and longer naps may also offer different benefits. Thus, you need to decide how long you have to nap, and stick with that amount of time.
List of related literature:
|from Fundamentals of Nursing E-Book|
|from Encyclopedia of the Neurological Sciences|
|from Precious Little Sleep: The Complete Baby Sleep Guide for Modern Parents|
|from Family Routines and Rituals|
|from Toilet Training in Less Than a Day|
|from The Crystal Children|
|from Margin: Restoring Emotional, Physical, Financial, and Time Reserves to Overloaded Lives|
|from Personal Development With Success Ingredients: Step-by-Step Guide for Success, Wealth & Happiness|
|from What to Expect: The Second Year|
|from Eight Steps to Happiness: The Buddhist Way of Loving Kindness|