The way # 1 that you have so wrong, say sleep experts
If you are someone who likes to take a very long nap, here's why you should not.
According to the data compiled byPEW Research CenterAbout one-third of American adults are involved tablecloths. If you are among them, you know how much it is refreshing the drift from the beginning of the afternoon and to wake up shortly after the completely recharged recharge. The key to coat properly, however, is to make sure you are definitely wake up "shortly after"Let's leave that if you take a nap too short or too long, you will not only see that the nap has no advantage, but you can also prepare yourself in the way of chronic sleep problems on the road.
To learn the best way that your nap habits can turn back, read it, because we explain all this here. And for more ways to sleep better, do not missThe sex position that secretly helps you to sleep better, says a new study.
Always target NAP power-never
The main sleep experts agree that if you want to experience the full benefits of the nap, you will want to confine your NAPS less than an hour. Have you ever had a long nap, only to wake me terriblely, as your brain is two metal gears that are blocked together and can not turn? It's a bad sign.
"Nap for an hour or more increases your risk of falling into the deep stepssleep, "writing Nancy PLIERVARY-SCAEFER, DO, MS, from the clinic of Cleveland. "When it happens, you will wake up with something we call" sleep inertia "(this groggy feeling where you do not even know where you are)."
The Cleveland Clinic notes that 15 to 20 minutes of minute are ideal. However, according to the search carried out byNASA scientists, you should target 10 to 20 minutes. Relaxation, reduced fatigue, improved atmosphere, a better duration of the reaction and increased vigilance, "he explains:The Mayo Clinic.
Trop-tablecloth can cause sleep problems
According to Plolvary-Schaefer, the nap for more than an hour can take you to sleep too much of your daily "sleep debt". When sleeping from your sleep debt, you may look like a good thing, it's not short or long term. "You start creating this debt from the moment you wake up in the morning. And at some point you will have to sleep," she explains. "If you let yourself sleep with this debt too early in the day, you will haveDifficulty sleeping at night.
It continues: "When night sleep is compromised, then your wake up times and your bed times can start varying, which can lead toChronic Sleep Problems. "
Why too short NAPS are not necessarily important, either
A study published in the newspaperTo sleep Tested from different afternoon-5-minute tabletime, 10 minutes, 20 minutes and 30 minutes - to see which ones are the most effective overall. While the 10-minute nap was distinguished in its effectiveness in all measures (which included "the latency of sleep, subjective drowsiness, fatigue, vigor and cognitive performance"), the 5-minute nap produced almost zero benefits compared to those who have not 't nap globally. For more ways to sleep better now, see here forThe unique sleeping tower that can change your life.
Here's how to nap
According to the expertsSleeping backgroundHere are all the steps to follow to ensure a perfect nap: 1) Define an alarm for 10 to 20 minutes to make sure you touch the right window of the NAPPING, 2) NAP Previous (the nap after 15h can affect your Real sleep), 3) Choose a place that is "dark, cool and silent" 4) Practice relaxation exercises that move you from the constraints of your life, and 5) "think about why you have a nap."
In the case of the latter, they elaborate: "Think about what you hope to win your nap. When you set intentions, you can plan your nap around these goals." And if it does not work, consider tryingThis easy thing to "fall asleep in 5 minutes" that goes viral.
