Neuroscientist reveals the key dos and don’ts of napping 

We can all relate to the need for a short visit to the land of kinks on a tiring day.

Now a neuroscientist has revealed the most important dos and don’ts of that all-important power nap.

A nap should last no more than 20 minutes, according to Dr. Matthew Walker, a professor of neuroscience and psychology at the University of California.

Those who sleep longer during the day risk waking from a deep sleep feeling more dizzy than before they got some rest, he warned.

Avoiding naps after 3 p.m. — or at all for those with insomnia — was among his other top tips for getting a good night’s sleep.

He says sleep is broken into four parts and the second phase, around 20 minutes, is the ideal nap time

There are four different stages in the sleep cycle, starting with three stages of non-rapid eye movement sleep (NREM) that get progressively deeper, followed by a fourth stage of rapid eye movement sleep (REM), where we are deep enough to sleep. to dream.

Dr. Walker says the second phase, up to 20 minutes, is the ideal length of a nap.

He says this length of time benefits learning and memory while reducing anxiety.

One study found that even a nine-minute nap had benefits for alertness and reaction time, according to Dr. Walker.

Napping for more than 20 minutes, however, means you’re entering the deeper stages of the sleep cycle.

Waking up from a deep sleep — about 40 minutes or an hour after a nap — can give you a “sleep hangover,” leaving you feeling more miserable and tired than before.

“You’re almost going to feel miserable and worse than you did before nap time because you have insomnia,” said Dr. Walker.

It is the dizziness after waking up that interferes with mood and brain functions such as reaction time and decision making. It may take an hour to shake off.

Speaking The diary of a CEO YouTube channelsaid Dr Walker: ‘Naps can have some amazing benefits.

“They can improve cardiovascular health, lower blood pressure, they can improve your learning and memory abilities, they can reset the emotional north of your magnetic compass in a good way, helping you de-escalate negative emotions and increase positive ones.” ‘

Another golden rule that the sleep expert recommends is not to sleep after 3 p.m.

While you’re awake, a sleeping chemical called adenosine builds up and causes feelings of tiredness.

During sleep, the brain clears out the chemical — emptying it completely after seven to nine hours of sleep, which should help you feel alert and awake in the morning.

However, taking a nap is like a “pressure valve on a stove” and releases the “healthy drowsiness” that has built up, Dr. Walker says.

So cleaning up this sleepy chemical too late in the day makes it harder to build up enough in time for bed.

The sleep expert explained that sleeping too late is “like a snack before your main meal” because it takes the appetite off your sleep hunger.

This is why dr. Walker warns people with insomnia — which causes patients to regularly struggle to sleep — not to doze off completely.

Insomnia is a condition where people regularly have trouble sleeping.

He said, “If you have trouble sleeping at night and then take a nap while saying it, that’s terrible because you’re taking away all that healthy, good weight of sleepiness that we’ve been trying to build on your shoulders to give you the to give rest. best chance of a good night’s sleep.’

Naps have been proven to improve your logical reasoning, boost your memory and help you face frustration, according to Cleveland Clinic.

They should supplement your normal night’s sleep, which should be around seven to nine hours, according to the NHS.

Tips to fall asleep and sleep better

Due to insomnia, you regularly have trouble sleeping. It can get better by changing your sleeping habits

One in three adults in the UK and nearly half of US adults suffer from insomnia, with millions more reporting sleepless nights.

Prolonged sleep deprivation can lead to obesity, diabetes and cardiovascular disease.

Insomnia can be caused by stress, anxiety, alcohol, caffeine or nicotine, noise, shift work and jet lag.

If you regularly have trouble sleeping, there are simple ways to improve your sleep hygiene.

Keep regular sleeping hours

• Try to go to bed when you feel tired and get up at the same time every day.

Create a restful space

• Dark, quiet and cool environments generally make it easier to fall asleep and stay asleep.

Get moving

• Exercise is good for your physical health and your mind. It can also help you sleep better. Just don’t do vigorous exercise too close to your bedtime.

Don’t force it

• If you find you can’t get to sleep, get up and do something relaxing. Then go back to bed when you feel more sleepy.

Write down your concerns

• If you find that your worries are keeping you awake at night, try writing them down before you go to bed.

Lighten up the caffeine

• Alcohol and caffeine can prevent you from falling asleep and sleeping deeply. Cutting back on caffeine just before bed and alcoholic drinks can help you taper off.

Source GGZ