A good night’s sleep helps in reducing the desire for sweet and salty foods, intake of sugar and caloric content, says a study.
It is known that sleeping less than seven hours is associated with an increased cardio-metabolic risk — heart disease risk and metabolic disorders — but increasing the sleep duration can help reduce it, said lead author Rob Henst, Associate Professor at the University of Cape Town in South Africa.
In the study, published in the Journal of Sleep Research, researchers found that sleep extension was associated with improved measures of insulin sensitivity and reductions in overall appetite, desire for sweet and salty foods, intake of daily free sugar, and percentage of daily caloric intake from protein.
“It is now apparent that poor sleep quality may be an equally important risk factor for cardio-metabolic diseases,” said Dale Rae from the varsity.
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.
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.
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!