Monday February 17, 2020

6 powerful ways to boost your energy with effective power nap

Power nap is quick way to treat sleep deprivation. Power nap of 15-20 mins can energize them, making their brain more alert and enhancing motor activity

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power nap, spring mattress
Spring mattress, made of good quality springs, can enhance your comfort level Image: Freshup mattress

Power naps are essential for many people. Although, some people are fresh even without power nap, but yet many people cannot feel refreshed without it. It is a form of sleep only for few minutes. It is quick way to treat sleep deprivation. Many people do not sleep sufficiently during the nighttime due to their busy schedule. So, a power nap of 15-20 mins can energize them, making their brain more alert and enhancing motor activity.

So, here are some of the ways to extend power nap:

Watching the time:

During the period of power nap, a person should not sleep more than a specified period. Such short naps only allow a person to enter through two stages of sleep. Usually, a person does not dream during this period. But, prolonged sleeping can make a person enter REM sleep which lasts for about 90 minutes. Sleeping for this long will make him feel slightly lethargic. But if the person has slept only for a short period, then can improve his mood, concentration and also enhance motor skills.

Choose napping zone:

The place where a person wants to take a nap should be quiet and peaceful. The person should shut down the nagging voices and also should remember the chores that should be completed. Most of the researchers suggest that the person should choose meditative techniques for sleeping.  The person should undergo a power nap just to relax muscles and other parts of the body. Some of them even use co-ordination methods to calm him.

Right place

The place where the person wants to sleep should be quiet and dark. The place should not be too noisy and everywhere calmness should exist.  The light of the room should also be limited. If the place is noisy, then the person should put ear plugs to sleep peacefully. He can use the eye blinds to cut the light. Use of gadgets should be limited too as the blue light suppresses the secretion of melatonin, a sleep inducing hormone.   

Choosing the right mattresses:

For an ideal power nap, a person should choose mattresses that are comfortable for him. The mattress may be made of foam, memory foam depending on his body type and comfort level. Alternatively, a person can even choose a spring mattress. Spring mattress, made of good quality springs, can enhance your comfort level as the body weight evenly gets distributed and you feel relief on pressure points.   

Power naps are very short naps, if you are not comfortable enough on your mattress you might take a long time to fall asleep. Mattresses play a vital role in your sleep-wake cycle. Memory foam mattress is a good option as they adjust to your body shape when you lie on it and ease your pressure areas.  Spring mattress too is a good option as they provide good firmness level. Pocket spring mattress on the other won’t let you feel your partner’s toss and turn at night because of the spring’s independent placement inside the cage. So if you tend to switch your sides a lot when you sleep, then pocket spring mattress should be in your consideration list. Buy mattress online, if you want to explore all the right options.

 

power nap, spring mattress
Sleep deprivation can hurt performance and health, image: Wikimedia Commons

 

Limited caffeine and tea

A person should not consume caffeine or tea 20 mins prior to sleeping. Caffeine is a stimulant that increases the alertness of brain preventing you from falling asleep. It also delays your sleep cycle. Keeping it away at night or even before a short nap during the day helps you sleep better

Setting an alarm

A person should keep his alarm to get up as early as possible. If a person sleeps more than the extended time, then he or she would feel lethargic. Such people cannot perform their daily chores. They lose their capacity of speed, so that they cannot sleep comfortably. During the nighttime, some people do not get proper sleep. They would upset their health, digestive system and their overall discipline. Waking up immediately to alarm is a healthy habit. Set one alarm and wake up to that. Fresh and Healthy!

 

Next Story

Boys With ‘Progressive Views’ Less Likely to be Violent: Study

For the findings, the research team surveyed 866 13- to 19-year-old boys at after-school programmes, libraries, churches and other youth-serving organisations in 20 lower-resource Pittsburgh neighbourhoods

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Boys
Interestingly, the research team did not find that Boys who reported having more gender equitable attitudes were any less likely to engage in homophobic teasing, something three-quarters of the survey respondents endorsed. Pixabay

Teenage boys with more ‘progressive views’ (equitable gender attitudes) are much less likely to be violent or engage in sexually abusive behaviour, a new study suggests.

The study, published in the American Journal of Preventive Medicine, also found that boys who had witnessed their peers engage in violent or abusive behaviour towards girls were up to five times more likely to be violent and abusive themselves.

“The Me Too Movement brought to light how pervasive sexual violence and derogatory behaviour toward women is in our society,” said study lead author Elizabeth Miller from the University of Pittsburgh in the US.

“Our findings highlight the wide-ranging impact that witnessing sexual harassment and dating violence has on our teenage boys, and present an opportunity to teach adolescents to challenge negative gender and social norms, and interrupt their peer’s disrespectful and harmful behaviours,” Miller said.

For the findings, the research team surveyed 866 13- to 19-year-old boys at after-school programmes, libraries, churches and other youth-serving organisations in 20 lower-resource Pittsburgh neighbourhoods.

The teens completed the surveys anonymously between August 2015 and June 2017 as part of a larger study evaluating the effect of a prevention programme to reduce sexual violence.

Of the 619 boys who had ever dated, one in three reported using abusive behaviour toward someone they were dating in the previous nine months.

Sexual harassment, whether dating or not, was also common, with 56 per cent, saying they had engaged in such behaviour. And 68 per cent of the respondents, said they had been in physical fights, or threatened or injured someone with a weapon.

Boys who said they had witnessed their peers engaging in two or more of nine different harmful verbal, physical or sexual behaviours toward women and girls – such as making rude or disrespectful comments about a girl’s body – had two to five times higher odds of engaging in a variety of violent behaviours, some having nothing to do with women or dating.

Boys
Teenage boys with more ‘progressive views’ (equitable gender attitudes) are much less likely to be violent or engage in sexually abusive behaviour, a new study suggests. Pixabay

“This reinforces that pressure to conform to stereotypes about masculinity that perpetuate harmful behaviours toward women and girls is also associated with getting in a fight with another guy,” said Miller

Interestingly, the research team did not find that teens who reported having more gender equitable attitudes were any less likely to engage in homophobic teasing, something three-quarters of the survey respondents endorsed.

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“It’s a puzzling and troubling finding. We believe it may be because these teens have normalised homophobic teasing – it is so commonplace, they may see it as a form of acceptable, possibly even pro-social, interaction with their peers,” said study researcher Alison Culyba. (IANS)