Naps

Sleep specialists have found that daytime naps can improve many things: increase alertness, boost creativity, reduce stress, improve perception, stamina, motor skills and accuracy, enhance your sex life, aid in weight loss, reduce the risk of heart attack, brighten your mood and boost memory. Studies show that an afternoon nap is great for adults, too. A short nap in the mid-afternoon can boost memory, improve job performance, lift your mood, make you more alert, and ease stress. Cozy up to these nap benefits.   Scientists found that people who napped for 30 to 90 minutes had better word recall, which is an indication of a good memory, than people who did not nap or who napped for longer than 90 minutes. People who napped for that sweet 30 to 90 minutes were also better at figure drawing, another indication of good understanding.   Taking a nap is like rebooting your brain.   Naps stimulate the brain and refresh it, making it easier to learn new data later. A good night’s sleep is crucial to storing knowledge learned earlier in the day; that much was known. Now, a new study finds that getting shut-eye before you learn is important, too   Researchers also say that napping two or three times a week might be good for your heart health. They found that Individuals who were napping maybe two or three times a week had improved cardiovascular events and a lowering of these cardiovascular events, compared to those who weren’t napping or napping more. Sleep is involved in healing and repair of your heart and blood vessels.   Napping is good, but excess napping isn’t. Why? Because researchers also found that those who were napping for longer durations had an increased risk of heart problems, whereas people who took ‘power naps’ of 15-20 minutes had a decrease in their risk of suffering a heart-related event.   Napping offers many benefits for healthy adults, including:  

• Relaxation
• Reduced fatigue
• Increased alertness
• Improved mood
• Improved performance, including quicker reaction time and better memory.

  Best way to nap.  

• Power nap. A power nap is a short period of sleep. It’s meant to supplement normal sleep and give sleepers a burst of alertness and energy. Aim to nap for only 10 to 20 minutes.
• Take naps in the early afternoon. Napping after 3 p.m. can interfere with nighttime sleep. Individual facets, such as your need for sleep, your sleeping schedule, your age and your medication use, also can play a role in defining the best time of day to nap.
• Create a restful environment. Nap in a clean, quiet, dark place with a comfortable room temperature, aroma candles and few distractions.

  After napping, take your sweet time to wake up before continuing your activities particularly those that require a quick or sharp response.  

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