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Nap

Benefits of Napping: – Study by Sara Mednick showed a 60–90-minute nap is more effective than caffeine in memory and cognition. – Power nap, a […]

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Benefits of Napping:
– Study by Sara Mednick showed a 60–90-minute nap is more effective than caffeine in memory and cognition.
– Power nap, a short slumber of 20 minutes or less, revitalizes quickly.
– Prescribed napping improves excessive daytime sleepiness in narcolepsy.
– Short, habitual naps after instruction offer benefits to learning.
– Napping enhances alertness in young adults and adolescents.

Alertness and Fatigue Related to Napping:
– Circadian cycle affects the demand for daytime naps, with the best timing in the early afternoon.
– Twenty- to thirty-minute naps are recommended for adults.
– Benefits of napping depend on sleep onset and sleep phases.
– Naps between 3 and 5 pm reduce sleep latency compared to naps between 7 and 9 pm.

Negative Effects of Napping:
– Sleep inertia causes grogginess and impaired cognition upon awakening.
– Naps longer than an hour are associated with an increased risk of diseases.
– Habitual naps indicate neurological degradation in the elderly.
– Patients with idiopathic hypersomnia experience sleep inertia and lack refreshment after napping.

Best Practices for Napping:
– Napping duration and timing affect sleep inertia and latency.
– A sleep-friendly environment and understanding physical needs are key.
– Setting an alarm helps prevent negative impacts of sleep inertia and sleep latency.

Studies and Research on Napping:
– “Nap Duration and Type 2 Diabetes/Metabolic Syndrome” by Yamada et al. in December 2016.
– “Benefits of Napping in Healthy Adults” by Milner and Cote in June 2009.
– “Napping Behavior in Adolescents” by Santos, Beijamini, and Louzada in July 2021.
– “Narcolepsy and Idiopathic Hypersomnolence” by Choo and Guilleminault in March 1998.
– “Interpretation of Sleep Study Results” by Shrivastava, Jung, Saadat, Sirohi, and Crewson in January 2014.

Nap (Wikipedia)

A nap is a short period of sleep, typically taken during daytime hours as an adjunct to the usual nocturnal sleep period. Naps are most often taken as a response to drowsiness during waking hours. A nap is a form of biphasic or polyphasic sleep, where the latter terms also include longer periods of sleep in addition to one period. For years, scientists have been investigating the benefits of napping, including the 30-minute nap as well as sleep durations of 1–2 hours. Performance across a wide range of cognitive processes has been tested.

A man napping in a hammock, on a patio in Costa Rica
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