Sleep plays a very important role in maintaining a healthy body.And other fast sleeping habits will bring different results for your health.In Vietnam, we have a habit of sleeping that many international friends surprised but scientists extremely appreciate the benefits that it brings.That is the habit of napping.

The researchers said napping can improve motor skills, enhance memory and creativity.They think that a short sleep lasting for more than 30 minutes can help the brain to rest and make you more alert.At the same time, they also reminded that these sleeps should not be too long to avoid falling into a deeper sleep and feel tired after waking up.

James Maas, a professor at Cornell University (USA), who spent 48 years of sleep research, said: “We know that nap is a simple and useful way to quickly improve the province.Apple, concentration, productivity, creativity and emotions ”.

Maas pointed out that most people have an energetic time in the afternoon;This is due to the biological rhythm of the body, including two sleepy periods after 24 hours, one in the evening and one at about 2 to 4 pm.

On a typical night, people spend many 90 -minute sleep cycles in 5 stages from shallow to deep sleep, with the deepest sleep period in the middle of the daytime sleep also takes place in the same cycle, becauseSo Maas suggested not taking a nap for a while, no more than 30 minutes.Due to the so -called "sleep inertia", waking up after deep sleep (over 30 minutes) can take up to an hour to return to normal.

Sara Mednick, a sleeping researcher at the University of California (USA), said the nauses only included a phase 2 sleep that is especially useful for alertness and memory.Her research shows that napping improves cognitive function more than caffeine.

How to start an effective nap?

Find a quiet, dark and cool space and place the alarm for 15 to 20 minutes.

Mednick shows that you can still get many benefits even when you don't sleep;And people often only feel sleepy when they enter a deeper stage of slow wave sleep in the third stage.She said: "When you are in phase 2 sleep, your brain still pays attention to what is happening around you, but that does not mean that you do not receive the benefits of sleep."

Experts point out that as long as you do not take a nap too late will not affect your sleep at night;Try to take a nap from bedtime at least 6 to 7 hours and try to take a nap at the same time every day.

However, Maas said that people who have trouble sleeping at night are advised not to take a nap.

Source: aboluowang