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!

 

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Ways to Improve Your Sleep Schedule

Relieve stress in sleep by following this tips

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Sleep
Here are some tips on selecting new age mattresses that alleviate stress and give people the kind of sleep they dream. Pixabay

BY N. LOTHUNGBENI HUMTSOE

When everything is available in just a few smartphones swipes away in modern times, naturally induced sleep is a boon. This is a health and lifestyle article.

Poor sleeping habits have further aggravated the issue of disturbed sleep, and stress continues to be one of the most common factors for bad sleep patterns. Modern lifestyles have resulted in biorhythms, which had evolved over tens of thousands of years, to go out of sync.

However, we live in a world where technology is rapidly changing and there are a variety of products in the market to help us snooze better. Studies have shown that a good mattress not only gives you a better nights rest but also helps relieve stress.

Sleep
Studies have shown that a good mattress not only gives you a better sleep but also helps relieve stress. Pixabay

Sandeep Prasad, founder and CEO, Wink & Nod and Tarun Chugh, founder of Shinysleep share tips on new age mattresses that alleviate stress and give people the kind of sleep they dream.

Latex mattresses are one of the best mattresses and are extremely popular due to their comfort and durability. They are considered to be the right choice for those who move a lot at night. Latex mattresses are odor-free which makes them a perfect choice for consumers who are sensitive to odors. Similarly, Organic mattresses are ideal for all those who prefer natural and toxic-free materials. These types of mattresses are made with natural elements and prevent chemical exposure, keeping you cool during the summers and warm in winters.

A person suffering from allergies and rashes should opt for organic mattresses as they are extremely environment-friendly and chemical-free.

Sleep
Pocket Spring mattresses are best known to provide immense body support and a better sleep. Pixabay

Memory foam mattresses are considered best for the perfect sleep. Memory foam mattresses have gained popularity in the past few years, as they have body contouring properties. It is also one of the best types of mattresses available in the Indian market. The memory foam mattress is ideal for those who are suffering from chronic fatigue, or some type of muscle pain.

Pillow top mattresses are designed in a way that adjusts to your body and its different pressure points. With its additional pillow-like layering, these mattresses tend to provide great support during sleep. Also, these mattresses are considered to be in-expensive compared to the other mattresses.

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Pocket Spring mattresses are best known to provide immense body support as they are made of up of individual pocket springs. These mattresses are designed keeping in mind the comfort of the consumers and provides even distribution of body weight. (IANS)

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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)

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Obesity Can Lead to Brain Damage: Study

According to researchers, this pattern of damage correlated with some inflammatory markers, like leptin, a hormone made by fat cells that helps regulate energy and fat stores

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Brain
"Brain changes were found in obese adolescents related to regions responsible for control of appetite, emotions and cognitive functions," said study co-author Pamela Bertolazzi from the University of Sao Paulo in Brazil. Pixabay

While obesity is primarily associated with weight gain, a new study suggests it triggers inflammation in the nervous system that could damage important regions of the brain.

Developments in MRI, like diffusion tensor imaging (DTI), a technique that tracks the diffusion of water along the brain’s signal-carrying white matter tracts, have enabled researchers to study this damage directly.

“Brain changes were found in obese adolescents related to regions responsible for control of appetite, emotions and cognitive functions,” said study co-author Pamela Bertolazzi from the University of Sao Paulo in Brazil.

The World Health Organisation (WHO) data indicates the number of overweight or obese infants and young children increased from 32 million in 1990 to 41 million in 2016 globally.

For the study, researchers compared DTI results in 59 obese and 61 healthy adolescents, aged 12-16 years.

From DTI, the researchers derived a measure called fractional anisotropy (FA), which correlates with the condition of the brain’s white matter. A reduction in fractional anisotropy is indicative of increasing damage in the white matter.

Brain
While obesity is primarily associated with weight gain, a new study suggests it triggers inflammation in the nervous system that could damage important regions of the brain. Pixabay

The results showed reduction of FA values in the obese adolescents in regions located in the corpus callosum, a bundle of nerve fibre that connects the left and right hemispheres of the brain.

Decrease of fractional anisotropy was also found in the middle orbitofrontal gyrus, a brain region related to emotional control and the reward circuit. None of the brain regions in obese patients had increased fractional anisotropy.

According to researchers, this pattern of damage correlated with some inflammatory markers, like leptin, a hormone made by fat cells that helps regulate energy and fat stores.

In some obese people, the brain doesn’t respond to leptin, causing them to keep eating despite adequate or excessive fat stores. This condition, known as leptin resistance, makes the fat cells produce even more leptin.

Brain
The World Health Organisation (WHO) data indicates the number of overweight or obese infants and young children increased from 32 million in 1990 to 41 million in 2016 globally, having effect on Brain Health. Wikimedia Commons

Worsening condition of the white matter was also associated with levels of insulin, a hormone produced in the pancreas that helps regulate blood sugar levels. Obese people often suffer from insulin resistance.

“Our maps showed a positive correlation between brain changes and hormones, such as leptin and insulin,” Bertolazzi said.

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“In the future, we would like to repeat brain MRI in these adolescents after multi-professional treatment for weight loss to assess if the brain changes are reversible,” she said. (IANS)