Taking a nap is a scroll scroll; Sometimes, you rise up refreshed, and other times, wake up more exhausted than before closing your eyes.
TarvalHere is a reason for that inconsistency, by Thomas Michael KilkennyDo, the director of the Sleep Medicine Institute at the Northwell Staten Island University Hospital, who told the post that after some specific instructions will ensure that you are getting the most nutritious appearance possible.
In fact, there is a magic number of minutes when it comes to benefiting from your midnight snake as much as possible.
“Noise, when properly designed, can improve our daily lives,” Kilkenny said, who previously shared his four rules for perfect sleep.
His t “is especially true if we do not get enough good night sleep. Limiting sleep (not getting enough sleep) has significant adverse effects on feelings of drowsiness, motor and mental performance and mood, as well as in metabolic, hormonal and immunological function. “
Disease control and prevention centers estimate that 35% of American adults do not get enough sleep, and research has proven that this deficiency can lead to damaged cognitive functioning, high blood pressure, diabetes, heart and kidney issues , fatty liver disease, memory loss, depression and increased inflammation, which can lead to different types of conditions and diseases of chronic health.
A nod deficit can also weaken immunity, which means a higher likelihood of catching a cold or flu.
The restriction of sleep has also been associated with visceral fat, abdominal fat that is built around vital organs and is associated with metabolic disease and insulin resistance.
The constant loss of sleep is a “catabolic stress”, which means it can lead to metabolic dysfunction and muscle mass loss.
And perhaps the worst of all, improper rest can make you elderly as gollum.
However, naps can compensate for some negative consequences, as long as – or short – after they follow some instructions.
A study published last year in the journal Sleep Health found that taking a quick sleep during the day could be linked to the largest volume of the brain.
Our brains tend to reduce as we grow old, but the brain of ordinary nappers found that they were large enough to compensate up to 6.5 years of aging.
Noise has also been shown to increase creativity, improve parenting and increase joy. Experts have even created a word to describe the happy state of reached after a short pigeon – napiness.
How much is the perfect sleep?
Kilkenny observes that when it comes to a Siesa snooze, brevity is essential.
“Naps should be relatively short, lasting no more than 20-30 minutes. Short views about 10 minutes can also be useful,” Kilkenny said.
“Longer sleep can cause the effects of the inertia of sleep. This is the feeling of constant drowsiness after awakening. “
Kilkenny explained that sleep inertia can cause disorientation, depression motor skills, poor balance, difficulty in communication and reasoning, mood, damaged memory and irritability.
Sleep is categorized in five stages: Awakening, Stage 1, Stage 2, Stage 3 and Rem.
According to Kilkenny, the physical and mental instability associated with the inertia of sleep “occurs immediately after drowsiness, but its severity can be lowered by avoiding long sleep that may result in awakening from stage 2 or N2, deep sleep of movement of movement not fast eyes. ”
The body can enter this phase of sleep, also known as non-reg, about 30-45 minutes after it is lit. As the name implies, this state of deep rest is characterized by the lack of rapid eye movement, dreaming or body movement.
“When this happens, it is difficult to jump from a deeper phase of sleep and be completely awake. Our brains want to continue to finish the deepest sleep before you wake up. “
Kilkenny stated that a short period in the second phase can be restorative in the mind and body, but entry in Phase 3 can cause serious drowsiness.
“When he wakes up from the easiest stages of sleep, the inertia of sleep can be suppressed,” he said. “The adverse effects of prolonged sleep can depend on the duration of NAP, the amount of previous sleep deprivation and the time of day when the drug occurs.”
Sleep experts say that 1 afternoon to 3 afternoon is the sweet place for short -term closure as the body experiences a natural circadian diving or a diving at energy levels, making it an ideal time to tap.
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