Click Here For Free Fitness and Muscle Magazine
Napping is One of The Best Ways to Get
Relief from Stress
Studies
have shown that napping contributes significantly to the reduction of cortisol,
the stress hormone in the body. In fact, a study from Université Paris Descartes-Sorbonne Paris Cité in
Paris, France found that 30-minute naps can help regulate hormones
associated with stress and the immune system.
Meanwhile,
other studies have shown that short, brief naps known as “power naps” lower
your blood pressure. In fact, taking even a quick cat nap can allow a person to
escape from daily stresses for a short time. Thus, rejuvenated and refreshed,
they can, then, face the rest of the day with renewed vigor.
However,
being in a state of “stress” can reduce the quality or even the ability to take
a nap. Moreover, stress causes hyperarousal, which upsets the balance between
sleep and wakefulness. So, in those situations when a nap is not possible, exercises that get your heart
pumping and feet moving can help relieve some of the stress.
How
to Get a Successful Power Nap
So,
to successfully reduce the negative effects of stress, during a “power nap” the
person:
·
Needs to be completely quiet
·
Should be in a dark quiet place
·
Should be comfortable
·
Should have no distractions
·
Needs to focus on breathing and relaxing
What
Happens When You Take a Nap
By the way, during a “power nap” you pass through
different stages of sleep, known
together as a sleep cycle. Moreover, these stages
include:
· Light sleep
· Deep sleep - during which the body repairs itself
· Rapid-Eye Movement (REM) sleep - during which the mind is
repaired
Best Times for a Power Nap
Above all, a power nap taken during the middle of the
day needs to be taken between 12 PM to 4 PM in the afternoon. In fact, these
times coincide with the normal circadian rhythm. However, power naps taken
before 12 PM or after 4 PM can make it difficult to fall asleep at the regular
sleep time at night.
Nap Duration
Now, sleep experts recommend keeping the “power nap”
between 15 to 20 minutes long. Because,
sleeping longer gets you into deeper stages of sleep, it becomes difficult to
wake up from the nap. Also, longer naps can make it more difficult to fall
asleep at night, especially if you have been sleeping a lot.
However, research has also shown that a one-hour nap has
many more restorative effects than a 20-minute nap. Indeed, one such
restorative effect is a much greater improvement in cognitive functioning.
Furthermore, the key to taking a longer nap is to get a sense of how long your
sleep cycles are. And once you get that sense, try to awaken at the end of a
sleep cycle.
As there are pros and cons with the length of a “power nap”, you
can let your schedule decide sleep length. So, if you only have 15 minutes to
spare, use those 15 minutes. But if you could work in an hour nap, you may do
well to complete a whole sleep cycle, even if it means less sleep at night. On
the other hand, if you only have 5 minutes to spare, just close your eyes. Because, even a brief rest reduces stress
and helps you relax. As a result, you have more energy to complete the day’s
remaining tasks.
When Not to Take a Nap
However, don’t take a nap right before you need to do something
that requires you to be fully alert. For example, don’t take a nap right before
you need to drive. And, the reason for this is the sleep inertia that comes
after such a nap. Also, avoid taking naps if you have bouts of insomnia, because
the naps will make insomnia worse.
Click Here For Free Fitness and Muscle Magazine
|
