How to nap? How to nap

How to nap-boston.com http://www.boston.com/bostonglobe/ideas/naps/

For a long time, the day NAP (NAP, NAP) and so on were accused of being a sign of laziness, weakness, or aging. We were caught in a nap ".

However, in recent years, NAP has gained due respect, thanks to reliable scientific evidence that daytime sleep is good for both our bodies and minds. A large number of studies have shown that nap can enhance alertness, creativity, and mental state and afternoon productivity.

A 60-minute nap can increase the alertness to up to 10 hours. A Study of pilots showed that a 26-minute "NASA" nap in flight could increase the capability and alertness by 34%. A Harvard study this year also revealed that a 45-minute nap can improve learning ability and memory.

The body also benefits. NAP can relieve stress and reduce the risk of sudden heart disease, stroke, diabetes and obesity. NAP can make you smarter, healthier, and safer. But you need to know how to nap-when, how long, and how to end-you need to first understand your body.

Native nap

Many mammals go to bed several times during the day. We humans combined sleep for a long period of time, but left some biological features. Our body has two periods of intense sleep: one o'clock P.M. to, and. The sleep during the day is not due to hot weather or too many fried foods for lunch (or sleep if you don't eat ). It occurs in our physiological afternoon low tide period, which reduces our response time, memory, coordination, emotion and alertness.

Are you a lark or an owl?

To find your best nap time, this helps you understand your "time type ". If you have full control over your day, when will you get up and go to bed? If you are a lark, you tend to wake up at one o'clock P.M. a.m. and go to bed at half past one a.m., you will feel sleepy between and a.m. If you are an owl, you can only go to bed at half past two or am, and get up at AM, you will feel sleep between and PM.

What content does the NAP contain?

To design the best nap, you need to understand its internal structure. During sleep, the brain's electrical signals will be a cycle of five stages.

Phase 1 (lie down to 20th minutes): Fall asleep;

Stage 2 (20th to 45th minutes): mild sleep;

Stages 3 and 4 (45 minutes to 90th minutes): deep slow wave sleep;

Stage 5: Eye fast movement, dreaming...

A complete cycle lasts for one and a half hours (midnight sleep repeats ).