If you have abandoned your nap mat when leaving the center, perhaps the time has come to take up this healthy lifestyle. Naps seem to fall within the territory of childhood; however, a small amount is at the right time can be very beneficial. A simple nap can help prevent sudden drops of energy felt in the afternoon better than caffeine. It can also help you remain more vigilant, to keep a better mood and improve your memory.
People living in equatorial climates warmer, have long been the tradition of the siesta. In countries such as Spain or the Philippines, many people benefit from a nap to eat at home, spend some quiet time with your family and take a nap after lunch. Researchers found that among people belonging to cultures where the siesta is traditional, the mortality rate from cardiac causes was lower - even after diet and activity level taken into account.
A hot, having eaten can put you in a state of drowsiness usual in the afternoon, but there may be another factor related to our sleep cycle making siesta key. As we go through our daily sleep-wake cycle, we reach peaks and troughs of energy. Like most mammals, humans through two periods of strong sleepiness: around 2 o'clock and 4 o'clock in the morning and between 13 and 15 hours in the afternoon. Does this mean anything to you?
Sleep consists of five distinct stages. A nap can be drawn from some of the benefits of the sleep cycle without going through a complete cycle of eight hours. It should be borne in mind that a nap does not replace a good night's sleep.
Stage 1: The first stage includes the 5 to 10 minutes of sleep during which your eyes close and you begin to doze. This is when, if you do wake up, you'll wonder, "Is what I have to sleep? "Even with a mini-nap, it probably improves the chances of remembering what you just learn or memorize.
2nd stage: The second stage corresponds to 20 to 30 minutes of sleep that take you to a deeper sleep. It was during this stage that your cardiac cycle slows down, your body temperature drops and your muscles relax gradually. It is during this stage that the rest reached the peak of its power. A nap of 30 minutes can give you the energy boost and focus you need to get through the rest of the afternoon.
Third and fourth stages: If you cross the threshold of 45 minutes, you enter the period of slow wave sleep. This state of deep sleep strengthens your propositional or declarative memory, that is to say, your ability to remember facts and explain them. However, being awakened during deep sleep that can put you in a state of confusion and disorientation that is difficult to escape. To avoid this sleep inertia, book this type of deep nap when you're not good or that you really need to rest.
Stage 5: Once you enter the phase of 90 to 120 minutes, you enter the realm of dreams and in the period of rapid eye movement or REM sleep. Your heart rate and respiratory rate will also rise. This type of mega-nap can help you catch a lack of sleep and improve your procedural memory, that is to say, the ability to remember the way we do business.
It is not easy to find a place or time to take a nap in a lifestyle of "working 9 to 5". However, some offices are becoming more open to nap, and offer a room that can sleep at a time or to filter the light after the meal (and sleep friendly environment at the same time!). In some cities, has emerged as the sleeping rooms that offer specially designed chair to sleep where guests can relax and get a massage before a nap.
Some tips for a good nap
The tips for a good nap result of common sense, but maybe some of you will not have thought
The best time for a nap: Make sure your nap is short, about 10 minutes. Naps than half an hour may make you wake up and resume your activities more difficult.
The best position: Of course, lying is the most effective. But if you can not sleep, it is possible to take a nap in a sitting position; it may just take two times longer to fall asleep.
An environment conducive to sleep: You want a place dimly lit, safe, secure and where the temperature is comfortable, but not too hot not to sink into a deep sleep. The sleep masks can be the darkness that facilitates sleep while creating a slight pressure will relax the muscles around the eyes.
The best state of mind: Get in nap mode, by saying, "I'll relax by taking a nap of 10 minutes." Allow yourself to stop thinking for a moment, breathe deeply and regularly. Set an alarm so as not to exceed your target time nap. Most cell phones and MP3 offer this feature.
People living in equatorial climates warmer, have long been the tradition of the siesta. In countries such as Spain or the Philippines, many people benefit from a nap to eat at home, spend some quiet time with your family and take a nap after lunch. Researchers found that among people belonging to cultures where the siesta is traditional, the mortality rate from cardiac causes was lower - even after diet and activity level taken into account.
A hot, having eaten can put you in a state of drowsiness usual in the afternoon, but there may be another factor related to our sleep cycle making siesta key. As we go through our daily sleep-wake cycle, we reach peaks and troughs of energy. Like most mammals, humans through two periods of strong sleepiness: around 2 o'clock and 4 o'clock in the morning and between 13 and 15 hours in the afternoon. Does this mean anything to you?
Sleep consists of five distinct stages. A nap can be drawn from some of the benefits of the sleep cycle without going through a complete cycle of eight hours. It should be borne in mind that a nap does not replace a good night's sleep.
Stage 1: The first stage includes the 5 to 10 minutes of sleep during which your eyes close and you begin to doze. This is when, if you do wake up, you'll wonder, "Is what I have to sleep? "Even with a mini-nap, it probably improves the chances of remembering what you just learn or memorize.
2nd stage: The second stage corresponds to 20 to 30 minutes of sleep that take you to a deeper sleep. It was during this stage that your cardiac cycle slows down, your body temperature drops and your muscles relax gradually. It is during this stage that the rest reached the peak of its power. A nap of 30 minutes can give you the energy boost and focus you need to get through the rest of the afternoon.
Third and fourth stages: If you cross the threshold of 45 minutes, you enter the period of slow wave sleep. This state of deep sleep strengthens your propositional or declarative memory, that is to say, your ability to remember facts and explain them. However, being awakened during deep sleep that can put you in a state of confusion and disorientation that is difficult to escape. To avoid this sleep inertia, book this type of deep nap when you're not good or that you really need to rest.
Stage 5: Once you enter the phase of 90 to 120 minutes, you enter the realm of dreams and in the period of rapid eye movement or REM sleep. Your heart rate and respiratory rate will also rise. This type of mega-nap can help you catch a lack of sleep and improve your procedural memory, that is to say, the ability to remember the way we do business.
It is not easy to find a place or time to take a nap in a lifestyle of "working 9 to 5". However, some offices are becoming more open to nap, and offer a room that can sleep at a time or to filter the light after the meal (and sleep friendly environment at the same time!). In some cities, has emerged as the sleeping rooms that offer specially designed chair to sleep where guests can relax and get a massage before a nap.
Some tips for a good nap
The tips for a good nap result of common sense, but maybe some of you will not have thought
The best time for a nap: Make sure your nap is short, about 10 minutes. Naps than half an hour may make you wake up and resume your activities more difficult.
The best position: Of course, lying is the most effective. But if you can not sleep, it is possible to take a nap in a sitting position; it may just take two times longer to fall asleep.
An environment conducive to sleep: You want a place dimly lit, safe, secure and where the temperature is comfortable, but not too hot not to sink into a deep sleep. The sleep masks can be the darkness that facilitates sleep while creating a slight pressure will relax the muscles around the eyes.
The best state of mind: Get in nap mode, by saying, "I'll relax by taking a nap of 10 minutes." Allow yourself to stop thinking for a moment, breathe deeply and regularly. Set an alarm so as not to exceed your target time nap. Most cell phones and MP3 offer this feature.
I am a Professional Blogger and a Teacher. I have been writing professionally for more than five years. I enjoy reading and blogging
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