Good Lifestyle

ObtainThe right amount of sleep- Between seven and nine hours for most adults, according to experts, it has been shown that most aspects of your health, including cognitive health. Conversely, the game more or less that this number of hours has beenlinked to Alzheimer's disease (AD) and other forms of cognitive decline. But experts say that you don't necessarily need to achieve your target sleep goal at the same time, especially if you are over 65: nap during the day can help you. In fact, an hour ago considered ideal for harvesting the cognitive advantages of diurnal sleep. Read the rest to find out what time you need to take a nap to increase the health of your brain.

Read this then:Your risk of stroke is 85% higher if you sleep like that, says the study.

In addition to having an impact on all organs and tissues in your body, it is essential to rest for a good night to maintain the cognitive function, according to experts.

""Quality sleep- and having enough at the right time - is also essential to survival as food and water, "writes the National Institute of Neurological Disorders and Accidents Learn and create new memories, and it is more difficult to focus And to react quickly. "They add that adequate sleeping helps nerve cells to communicate with each other, and" plays a household maintenance role that eliminates toxins in your brain that accumulates while you are awake. ""

As they get older, it is not uncommon to have trouble falling - and staying - as sleepy at night. In addition, the elderly often wake up earlier in the morning than they did at the mature age. AccordingDonald Ford, MD, family doctor of the Cleveland Clinic, it is "normal" to live these changes, although you should always aim for a total duration of sleep of at least seven hours.

"It is actually natural for a person agedSleep less at night, but also to need a nap during the day so that they can compensate for this, "said Ford in a 2018 podcast." I see some of my older patients who were very frustrated because they really don't sleep as much at night and then they feel tired all day ... Well, you don't need it at night, but you need in a few sessions, "he said.

If youdo Nap to compensate for bad sleep at night, it is best to do it in the afternoon. It is according to a study in 2021 published in theInternational Journal for Environmental Research and Public Health who found that "take a nap in the afternoon Improvement of cognitive performance, especially for vigilance. ""

The advantages of noding after lunch are abundant, according to the authors of the study. "Our study has shown that the nap in the afternoon has improved all types of cognitive performance," the researchers wrote. "The nap is particularly beneficial for the performance on tasks, such as addition, logical reasoning, reaction time and recognition of symbols," as well as memory, creativity, productivity and other brain functions . In addition, "the diurnal nap offers various other advantages such as relaxation, reduction in fatigue and improved mood."

Charlene Gamaldo, MD, medical director of Johns Hopkins Sleep Disorders Center, adds that the ideal time for the elderly at the nap isBetween 1 p.m. and 4 p.m., in accordance with their sleep watch cycles. "The nap This hour of the day will provide you with the most blows for your money," she said.

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Gamaldo says that, ideally, your nap should be short - launching only 20 to 40 minutes - to prevent you from feeling groggy afterwards. Those who sleep longer "can wake up from a deeper sleep stadium, which occurs later in the cycle and feels blurred," she explains.AE0FCC31AE342FD3A1346EBB1F342FCB

The nap too long during the day can also lead to difficulty falling asleep at night. "You may want to think about limiting your nap if you encounter insomnia problems, or if it takes you more than 30 minutes to fall asleep at bedtime," explains Gamaldo.

Studies have shown that Take long day naps can in itself be a sign of cognitive decline. If you have trouble sleeping enough, or if you notice sudden changes in your sleep habits at any time, talk to your health care provider.