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A nap is a short period of sleep, typically taken during daytime hours as an adjunct to lớn the usual nocturnal sleep period. Naps are most often taken as a response to lớn drowsiness during waking hours. A nap is a khuông of biphasic or polyphasic sleep, where the latter terms also include longer periods of sleep in addition to lớn 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.
Sara Mednick conducted a study experimenting on the effects of napping, caffeine, and a placebo. Her results showed that a 60–90-minute nap is more effective kêu ca caffeine in memory and cognition.
A power nap, also known as a Stage 2 nap, is a short slumber of đôi mươi minutes or less which terminates before the occurrence of deep slow-wave sleep, intended to lớn quickly revitalize the napper. The power nap is meant to lớn maximize the benefits of sleep versus time. It is used to lớn supplement normal sleep, especially when a sleeper has accumulated a sleep deficit. The greater the sleep deficit, however, the more effective the nap.
Prescribed napping for sleep disorders
It has been shown that excessive daytime sleepiness (EDS) can be improved by prescribed napping in narcolepsy. Apart from narcolepsy, it has not been demonstrated that naps are beneficial for EDS in other sleep disorders.
Learning and Memory
Research suggests that shorter, habitual naps after instruction offer the most benefits to lớn learning. The benefits to lớn alertness show no change based on duration of the nap for combating post-lunch dip, even for naps as short as 10 minutes. Napping enhances alertness in young adults and adolescents during afternoons’ performances, which affect efficiency. Additionally, pre-teens who nap regularly during the day demonstrate better sleep at night. In younger children, napping increased drowsiness even while improving memory recall.
For students of all ages, napping during the school day showed benefits to lớn reaction time and recall of declarative memory of new information, especially if the naps remain in slow-wave sleep, i.e. less kêu ca an hour in length.
Alertness and Fatigue
The circadian cycle plays a role in the rising demand for daytime naps: sleepiness rises towards the mid-afternoon, hence the best timing for naps is early afternoon (Stampi, 1992; Bertisch as cited in Bilodeau, 2021). Twenty- to lớn thirty-minute naps are recommended for adults, while young children and elderly people may need longer naps. Research, on the other hand, has shown that the benefits of napping depend on sleep onset and sleep phases rather kêu ca time and duration.
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The state of grogginess, impaired cognition and disorientation experienced when awakening from sleep is known as sleep inertia. This state reduces the tốc độ of cognitive tasks but has no effects on the accuracy of task performance. The effects of sleep inertia rarely last longer kêu ca 30 minutes in the absence of prior sleep deprivation.
Potential health risks
A năm nhâm thìn meta-analysis showed that naps longer kêu ca an hour may be associated with an increased risk for cardiovascular disease, diabetes, metabolic syndrome or death. There was no effect of napping for as long as 40 minutes per day, but a sharp increase in risk of disease occurred at longer nap times.
Habitual naps are also an indicator of neurological degradation such as dementia in the elderly, as reduction in brain function causes more sleepiness.
On sleep disorders
For idiopathic hypersomnia, patients typically experience sleep inertia and are unrefreshed after napping.
How long and when a person naps affects sleep inertia and sleep latency: a person is more likely to lớn benefit in terms of those two points when they sleep moderately in the afternoon. According to lớn research, the degree to lớn which a person experiences sleep inertia differs in different durations of nap. Because sleep inertia is possibly resulting from awakening from Slow Wave Sleep, it is more likely to lớn happen when one has a longer nap. Sleep inertia is less intense after short naps. Sleep latency is shorter when a nap is taken between 3 and 5 PM, compared with a nap taken between 7 and 9 PM.
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According to lớn The Sleep Foundation, Psychology Today and Harvard Health Publishing, these are the best practices for napping:
- Setting up a sleep-friendly environment.
- Understanding physical needs
- Setting an alarm in order to lớn prevent the negative impact of sleep inertia and sleep latency
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- ^ Andrews LW (5 June 2010). "Ultimate Napping: A How-To Guide". Psychology Today. Retrieved 18 February 2023.
Wikimedia Commons has truyền thông media related to lớn Napping.
- "How to lớn nap". Sunday Ideas section. The Boston Globe. 14 June 2008. Retrieved 16 June 2009.
- "Napping: the expert's guide". The Guardian. 27 January 2009. Retrieved 16 June 2009.