Healthy sleep: how much sleep do you need during the day?

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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

Daytime sleep

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?

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

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.

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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.

By Yraa

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