A blink, especially if you have an alarm call in the morning or a bad sleep at night, may feel fresh at night. But how should you blink with wise?
A blink can help enhance energy, temperament and even memory, but it is not always as easy as your eyes are to close. Here, we will cover everything you need to know about napping: when to do, how long to blink, and why science is awakened while others feel bad.
We will also discover the potential benefits and defects of shaking our heads during the day, including how it can affect your sleep in a long time. With the insights and latest research of sleep experts, read to find out how to make a napping work for you.
What is the difference between sleep and blink?
Sleep is a way to recharge our bodies overnight, the recommended amount should be aimed at every night for healthy adults.
When we sleep for this long period, our bodies are rotating through sleep cycles, which usually live close to 90-100 minutes. This is the place where we will go to different stages of sleep, including light, deep and remake sleep. All stages of sleep are important to the body and the brain.
A blink is very little sleep, and there can be something from 10 minutes to a long time to a long time, which lasts for an hour and a half.
If we have a sharp blink, we will not be deep or in the Steps, but if it is a long blink, we will usually be able to complete a complete cycle of sleep before we are awakened.
However, a licensed clinical psychologist who specializes in sleep and trauma, Dr. Leah KellerSaying that you should be careful with too much taping because excessive day -to -day dealing can be a sign of basic cases such as lack of sleep or depression, and if the main cause is not treated, sleep conditions can spoil. “
The benefits of nipping
In addition to helping you feel less tired, there are many benefits to napping.
1. Promote memory
Just as getting good sleep at night, napping can promote our memory. “Napping supports memory stability, especially declared memory (facts, knowledge) and method memory (skills), Dr. Keller says.”
“During the NAPS, the brain transmits and connects new information,” she explains.
Research has also shown that NAPs can help improve long -term memory. A Study It has been found that when it is tested after a week, students who have an hour -long blink, when they are tested after a week, compared to it, an hour’s blink after learning realistic knowledge better.
One more Study Given the effects of the period of mid -afternoon, it was discovered that “only 30 minutes of naps have improved memory encoding.”
2. Reduce the fatigue
Sleep doctor says, neps, even “short like 10 minutes, has been shown to reduce fatigue, increase consciousness and improve reaction times”, sleep doctor, Dr. Lindsay Browning.
The reason for this is that “as long as someone wakes up, there is a neuro transmitter called Edinosine, which leads to a growing feeling of sleep.”
The doctor added, “A short gap can reduce the construction of adenosine, which can help reduce fatigue.”
3. Promote the mode
If you are feeling a little bitter, Dr. Keller says a blink can increase your mood.
She says, “Napping reduces stress and improves emotional regulation.” “Even a short blink (as short 10 minutes short) can improve self -reported reporters and reduce irritability.”
Naping defects
Along with the benefits, you should also know about the disorders of napping before being too comfortable.
1. GROGGINEST
Dr. Browning says naping can make you unhappy with a trend called sleep.
She explains, “This is a sense of misconduct and misconduct that immediately happens to wake up with a blink.”
But, why does this happen? Dr. Browning says, “Your body has about an hour and a half of sleepy cycles, and if you wake up in the middle of one of these cycles, especially during the deep sleep phase, you will feel asleep before you blink.”
2. Neglected circidine rhythm
We all have a physical internal watch, called circidine rhythm, and it helps to regulate our sleep patterns. However, Dr. Browning says, especially if your blink is closed, napping can affect it.
She says, “It depends on your gold and history.” “Late chronotyps (owl) can benefit from naps a little later without interrupting their sleep compared to early chronotypes (larks).”
“Getting too late in the afternoon can interfere with your night’s sleep,” he added.
3. Health problems
Dr. Browning Adds That Research Suggests That People Tho “Regularly Nap, Espectly Long Naps, Tend To Poorir Health Outcomes (suit as an interested Risk of Disease and Obesity) Don’t, but this may reflect under Health Issues or be a symptom of an undiagnosed sleep disorder. “
Supporting her advice has been supported by her Scientific Reviews in 2017, Which found that “repeated nipping is associated with negative health consequences in older adults.”
How to blink
If you have decided to blink, what is the best way to do it? When it comes to niping comes our experts share some doses and dots
Niping dos
- Blink before 3 o’clock in the afternoon: Dr. Browning says that you should spend your time on bedtime. “If your usual bedtime is around 11pm, you have to make sure to eliminate any Nepal before 3pm.
- Found up for 20 to 30 minutes: Nipping duration is also an important aspect. “Naps usually when they are short, about 20-30 minutes, and before the day before 2 or 3pm. After these easy guidelines, your ability to disrupt sleep is restricted,” National Sleep Foundation.
Does not do naping
- Blinking without the alarm bell: The alarm bells you wake up, especially when you are dossing happily, may feel hard, but it is always a good idea. Dr. Browning says, “Always rise to the bullying part of the sleep cycle and avoid entering, you always put alarm before the time is over.”
- The evening blinks: She says, “You should avoid unintentional neps, especially in the evening, while resting on the couch.” “These neps can significantly reduce your sleep drive, making it difficult to sleep at night because you have already fallen asleep near bedtime.”
- Too long to blink: Dr. Browning says that if you are left behind or just need a long blink, make sure it is just for an hour and a half. “The reason for this is that your body wanders through sleep phases at about 90 90 minutes. Waking up during a deep sleep stage of a cycle can make you feel more ugly than ever.”