Keep it short and before 3 pm: What sleep scientists say about naps | asleep

Napping has long been a symbol of laziness, but it’s actually an essential bodily function that improves our memory, creativity, empathy, and problem-solving abilities.

Sleep scientists say the gold standard for good physical and mental health is making sure you get seven to nine hours of sleep each day, but not necessarily all of it at once.

“The capitalists in the old days told us that we should do 12-16 hours of work for them and then we have eight hours to do what we like, so they wanted us to sleep efficiently in a certain window — and that’s where the idea is integrated,” he said. Till Rowenberg, Professor of Chronological Biology at the University of Munich: “Sleep comes from.”

He has been studying civilizations without electricity, and has observed that people often get up during the night, rest and fall back to sleep.

However, Matthew Walker, professor of neuroscience at the University of California, Berkeley, and author of why do we sleepHe said that people who find it difficult to sleep at night should approach naps with caution, and that everyone should avoid naps after 3 pm.

“If said very late in the day, it’s a bit like having a snack before the main meal, it takes away your hunger while you sleep at night,” he said.

The ideal length, according to scientists, is 20 to 25 minutes. Then you’ll fall into a deeper sleep cycle that lasts for about 90 minutes. This means that when you wake up you will experience “sleep inactivity” or ataxia.

Colin Espie, Professor of Sleep Medicine at Oxford university, recommends a caffeine nap, which is also recommended for sleepy drivers in the Highway Code. This includes drinking coffee before bed, which will then be shaken once you wake up 20 minutes later.

But he believes this should only be used as an emergency measure. “If you find naps beneficial, you are probably sleep-deprived. You should make sure you get enough sleep at night instead.

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