Nap rule that lowers blood pressure and prevents fatigue: Expert's advice
How much sleep do you need to stay awake (photo: Freepik)
Adequate sleep is crucial for overall health. A doctor has shared an effective rule for daytime sleep that lowers blood pressure and promotes a feeling of alertness, reports Health Harvard.
The importance of daytime sleep
Dr. Sogol Javaheri, an assistant professor at Harvard Medical School, explained that deep sleep occurs when you sleep for 10 to 30 minutes. It is important not to sleep longer than this if you simply want a nap during the day.
A nap during this period can effectively boost alertness and concentration. It allows both the body and mind to rest without entering deeper sleep stages.
Once you enter deep sleep — usually about 30 minutes after falling asleep — you may experience “sleep inertia” upon waking.
Sleep inertia is the grogginess you may feel when you wake up. When this happens, it can take anywhere from 30 to 60 minutes to fully recover from sleep inertia.
Many are unaware, but napping during the day has several benefits, including improving mood, preventing fatigue, and increasing alertness.
Other studies have shown that napping during the day can help lower blood pressure and improve heart health.
Researchers found that pilots who napped for 20-30 minutes during the day were 50% more alert and 30% more skilled in their work than those who did not nap.
How long should a daytime nap last
Experts suggest napping for 10 to 30 minutes. Studies have shown that adults who nap longer than 30 minutes are more likely to experience an increase in blood pressure and blood sugar levels.
Experts also recommend napping between 1:00 PM and 3:00 PM, as this is when the body experiences a natural energy dip. It’s best to avoid napping later in the day, as this can interfere with nighttime sleep.
How to fall asleep quickly
Find a quiet, dark, and comfortable space where you won’t be disturbed. If you are in a bright or noisy area, consider using an eye mask.
It’s important to note that if you frequently feel tired despite making lifestyle changes and getting adequate nighttime rest, it could be a sign of sleep apnea. This common disorder causes people to temporarily stop breathing during sleep.
