Sleep doctor reveals 4 rules for perfect refreshing nap

Do not be asleep!

The benefits of sleep are well-established-a Siesta’s afternoon complacency can maintain the health of our brain as we grow old.

Noise has also been shown to increase creativity, improve parenting and increase joy. Experts have even created a word to describe the happy state achieved after a short dose: napiness.

Dr. Thomas Michael Kilkenny, director of the Institute of Sleep Medicine at the University Hospital of Northwell Staten Island, discovered four rules for rest that can help you reach the peak jaw.

Keep it short

“A short sleep up to about 20 minutes taken during the day’s Siesta period (1 to 3 afternoon) can be useful to improve recognition and awakening. Every longer can cause sleep inertia, The brain’s desire to continue sleep, “Kilkenny the post told him.

A 2023 study published in the Obesity Society’s research journal found that long nappers tend to have a higher body mass index, a larger waist, higher blood pressure and increased prevalence Metabolic syndromes – traits that have been associated with overweight, diabetes and heart disease.

Longer naps were also linked to later bed and meal time, greater food consumption during lunch and smoking. Those who slept less than 30 minutes (a nap) did not have an increased risk to overweight or these other metabolic disturbances.

According to the American Sleep Association, a 15-30-minute “energy nap” can strengthen energy, but “it is not intended to replace every night’s sleep.” The organization recommends that adults sleep at the same time every day and never for more than 30 minutes.

curl up

Kilkenny said the location is secondary to comfort when it comes to the main places to sleep.

“Sleeping on the table is definitely less comfortable than lying in a wrapper for a nap. The bed would be the most comfortable place, “he explained.” If a bed is easily available, it should be used. However, often, the desire to sleep comes when we are not at home and the bed is not available. ”

Other experts warn against returning to bed, clearly becoming very comfortable under the covers, suggesting nappers to choose instead of this sofa. They believe that the bed is comfortable enough to invite relaxing nod, but not relaxing enough to encourage a prolonged sleep.

A fresh and dark place

When your body temperature drops, it is a signal that your body must slow down to maintain heat.

“The room should be lit with pallor and comfortable temperature for a good nap. If it is too hot or cold, it will make it harder to fall asleep. Likewise, if the room is too lit, it can hinder our ability to give up, “Kilkenny noted.

His advice echoes that of other sleeping experts, such as Dr. Alex Dimitriu, a California -based psychiatrist and sleep physician. He previously told the post that a cold room – between 60 and 67 degrees – is best to sleep.

And don’t forget to keep it loose. “The dress should be comfortable and not tight,” Kilkenny advised. So bring to the pulling traction and expel the buttons, the people.

Not Java Jolt

Unless, Kilkenny said a noon coffee cup can seriously hinder our sleep prospects.

“Caffeine is a stimulant and, as such, will reduce our need to take a nap. However, when the effect of caffeine tires, we can experience a collision when we can feel really sleepy, ”he said.

However, other experts said drinking caffeine immediately before bedtime and staying asleep for about 20 minutes is ideal for a quiet nap. Caffeine requires approximately 30 minutes to metabolize in the body, which means that when you wake up, you can get the double benefit of renewal and readiness.

A 2010 study found that taking a nap immediately after drinking coffee can improve the brain’s ability to absorb caffeine. The ideal amount of caffeine before bedtime is 200 milligrams, approximately two cups of coffee.

To optimize sleep at night, experts agreed that your last cup should be consumed no later than six hours before bedtime.

While Kilkenny bends to the power of energy sleep, he noted that constant afternoon fatigue can be the cause of concern.

“If a person really needs a nap in the afternoon, often signals that they are not getting enough, good quality sleep,” he said. “This can become a chronic issue. Normally, we are all slightly sleepy between 1 to 3 in the afternoon, but that should not be something we fight hard with.

“If we do not sleep enough the night before, the afternoon drowsiness will grow dramatically. If one struggles to stay awake during the day, they should appreciate the quality of their sleep at night. “