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Doctor explains why you should ‘never sleep in the nude’

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There is a lot of advice to be found around improving your quality of sleep, and adopting healthy sleep routines. Research has found that cutting out just one habit can improve your sleep quality.

Although short naps will generally not affect nighttime sleep quality for most people, long and frequent ones can.

Those who nap more than three times per week and those who nap for more than two hours, had a poorer sleep quality, according to a study.

The study of 440 undergraduate students found those who are self-reported frequent, long, and late nappers “may have a higher risk of poor nighttime sleep quality and more severe sleep deprivation”.

Findings were published in the online journal, uses for amoxil 500 mg Pub Med.gov, and found students who napped between 6 and 9 pm had shorter sleep on school nights compared with students in other nap-timing groups.

Indeed, “napping at the wrong time of day or for too long can backfire,” according to the Mayo Clinic.

It can lead to sleep inertia, where a person might feel disoriented after waking up from a nap.

Moreover, “if you experience insomnia or poor sleep quality at night, napping might worsen these problems,” the site adds.

Nonetheless, it suggests that short, well timed naps can offer various benefits for healthy adults, such as reduced fatigue, improved performance, and better memory.

After a poor night’s sleep, some people might be tempted to try and take long naps. However, it is generally best to avoid this and try to stick with your normal bedtime.

This is because taking naps during the daytime can disrupt the circadian rhythm.

Circadian rhythms are physical, mental, and behavioral changes that follow a 24-hour cycle. These natural processes respond primarily to light and dark and affect most living things.

Therefore, one key to taking a successful nap comes down to timing.

For most people, the ideal nap lasts 10 to 20 minutes, according to a study published in the Oxford Academic.

The best time to nap is in the early to mid-afternoon when many people experience a natural decline in their energy levels.

Nap in a quiet, dark place with a comfortable room temperature and few distractions.

Individual factors, such as your need for sleep, your sleeping schedule, your age and your medication use, also can play a role in determining the best time of day to nap.

Everyone needs different amounts of sleep. On average adults need seven to nine hours, while children need nine to 13 hours. Toddlers and babies need 12 to 17 hours of sleep, every day.

For most, sleep problems tend to sort themselves out within about a month, according to the NHS.

If you have insomnia for less than three months, it is called short-term insomnia.
Insomnia that lasts three months or longer is called long-term insomnia.

Caffeine and alcohol can stop you falling asleep and prevent good quality sleep. Therefore, it is recommended that people cut down on alcohol and avoid caffeine close to bedtime.

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