Research conducted by scientists in the year 2015 showed that daytime sleep can bring enormous benefits to our body. In this case, sleep duration and proper preparation matter.
Daytime sleep “washes” the brain
It is known that in a person’s sleep, among other processes, the production and circulation of cerebrospinal fluid (cerebrospinal fluid) is enhanced. During sleep lasting twenty to thirty minutes, the intensity of the circulation of cerebrospinal fluid increases significantly. At the same time, the waste products of the brain are actively washed out (this effect begins after ten minutes of sleep) and subsequently removed from the body. A certain part of them — amyloid protein, when accumulated in the brain in the form of plaques, can to some extent provoke the development of Alzheimer’s disease (AD) or senile dementia.
Synthesis of serotonin during sleep
In the course of the studies, it turned out that the highest production of serotonin, one of the main neurotransmitters, is observed in the first twenty minutes of sleep. At the same time, the functioning of the brain improves, blood supply normalizes, blood vessels expand, and pleasure centers are stimulated. As a result, after waking up, the mood rises, and this is a sure fight against stressful conditions, which are not uncommon in modern times. No wonder serotonin is also called the “hormone of happiness.”
Increased performance after sleep
It has been proven that daytime sleep for twenty to thirty minutes improves labor productivity, a person feels a surge of strength, and the cognitive (cognitive) function increases sharply — the ability to learn something.
By the way, depending on the duration, there are certain names for daytime sleep that perfectly reflect the essence of each of them. So, sleep lasting five to ten minutes is called ultrashort. Twenty minutes is powerful. Daytime sleep from twenty to thirty minutes is proudly called “extended strength.”
How long does a perfect daytime nap last?
The ideal duration of daytime sleep has also been calculated by scientists and is twenty-six minutes. It is worth noting that sleep, lasting an average of twenty to thirty minutes, does not adversely affect a person’s nighttime sleep. It does not cause problems with falling asleep in the evening and does not affect the quality of night sleep, but only allows you to change your life for the better, as mentioned above.
What to do before bed?
In order to fall asleep without problems during the day, it is important to properly prepare for sleep. Before going to bed, no matter how strange it may sound for many, you can drink a glass of coffee. No, there will be no insomnia, because the stimulating effect of caffeine does not occur instantly. Caffeine begins to stimulate the nervous system about twenty minutes after ingestion.
Before going to bed, you need to put on a special opaque mask over your eyes to prevent light from reaching the retina and create an impulse to produce a small amount of melatonin, the sleep hormone.
Next, you should go to bed (on a bed, sofa, ottoman, etc.). Sleeping half-sitting, sitting, at a table, etc. is not recommended. It is necessary to take exactly a horizontal position.
It is better to cover yourself with a weighted blanket. This is a special blanket, the weight of which is from seven to fifteen kilograms. The feeling of comfort during sleep, as well as a large area of contact between the blanket and the body, inhibits the work of the sympathetic (stress) nervous system and increases the activity of the parasympathetic, which is responsible, relatively speaking, for the peace of the body. The parasympathetic system, unlike the sympathetic system, slows down the heart rate (HR), reduces the amount of stress hormone, etc.
Following these simple recommendations before going to bed will help you fall asleep quickly during the day and wake up on time.
Is one hour of sleep good?
A one-hour nap, as opposed to a 20 to 30-minute REM and superficial nap, puts us into deep sleep. A sixty-minute nap has been called “anxious waking” and is undesirable for daytime sleep.
In this case, during sleep, the frequency of respiratory movements decreases, the heart rate decreases, muscle relaxation occurs, and the parasympathetic system is activated. After an hour, a person may wake up in an anxious state without a feeling of cheerfulness and desire to continue working. To recover after waking up, the body may need up to one and a half to two hours.
One and a half hour rest
A daytime nap of ninety minutes is called “sleep without rest.” Indeed, despite the fact that a person slept for a full hour and a half, after waking up, he may feel unrested and somewhat disoriented. By this time, the deep sleep phase has already passed, but the muscles have not yet come into tone and are not ready to continue working. There is a feeling of weakness and there is a desire to lie in bed a little more. In this state, it is very difficult to get into the rhythm of the ongoing work day.
By the way, studies by Japanese scientists have shown that daytime sleep, which lasts more than forty minutes, increases the risk of premature death.
Two hour daytime sleep
A two-hour (or ultra-long) sleep during the day is full. Although it has two sides of the same coin. During this time interval, all phases of sleep are replaced. A person wakes up in a great mood, he is cheerful, full of energy and ready for productive work. However, it is worth remembering that with such a long sleep, there may be problems with going to bed in the evening. It can also cause insomnia at night, as the rhythm of night and day sleep is disturbed.
After all, melatonin is produced throughout the day in a certain amount. And a significant part of it will be exhausted during a two-hour sleep. Therefore, in the future, as a result of a lack of melatonin, a person may experience problems with falling asleep, which is fraught with consequences (no rash in the morning, violation of the regimen, etc.). In order not to disturb the circadian rhythms, a full night’s sleep is necessary.