Doctor challenges widespread beliefs on sleep duration over weekends

Doctor challenges widespread beliefs on sleep duration over weekends

Revamped Guide on the Wonders of Daytime Napping

Discover how a short 20-30 minute snooze can refresh your day and boost your brain's power, while debunking common napping myths.

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Maybe you've dismissed daytime napping as a lazy indulgence or feared it'd mess with your night sleep. But think again! A strategic midday nap can rejuvenate your body, awaken your mind, and elevate your overall well-being. Let's take a look at some eye-opening findings about napping and separate fact from fiction.

First things first, here's a fun fact: a good night's slumber is the very foundation of our well-being. As sleep specialist Dr. Darja Lebedeva explains, "During sleep, the body repairs, strengthens memory, and immune systems." In short, the better you sleep, the better you'll feel and perform during the day.

But sleep is a subject that tends to be swaddled in myths and misconceptions. Here are some commonly held beliefs we'll sweep out of the way.

Myth 1: Daytime napping will ruin your nighttime sleep.False! Short naps, typically 20 to 30 minutes, can give your mind and body the much-needed recharge they crave. According to Dr. Lebedeva, these little cat naps can actually refresh your energy levels, improve creativity, and even boost reaction speed.* It's like a reboot for your body and brain.

Snuggling up for a midday snooze can be particularly helpful when traveling, as it eases the tension running rampant in your body. Give preference to shutting your eyes instead of endlessly scrolling away at your phone screen.

Myth 2: You can catch up on sleep before a busy workweek by skimping on weekdays and banking extra hours on the weekends.

While there's a kernel of truth to this idea, the general consensus among sleep experts is that it's a myth to think you can significantly make up for lost sleep. Chronic sleep deprivation, however you slice it, takes a toll on your health and mood. As Dr. Lebedeva points out, long-term sleep deficiencies can make you more irritable, hinder relationships with loved ones, and weaken your overall well-being. Instead, aim for consistency in your sleep schedule, and embrace a regular routine to maintain optimal health in the long run.

Myth 3: The normal amount of sleep is 7-9 hours per day.

8 hours of sleep might be ideal for most folks, but it's essential to keep in mind that sleep needs vary from person to person. Factors like age, physical condition, and daily activities impact the amount of sleep required for each individual.

So, how can you tell if you're getting enough sleep? According to Dr. Lebedeva, you should feel alert and energized within half an hour of waking up, and you should stay awake during the day (except for perhaps after lunch—when folks typically feel a mid-afternoon nap coming on). Additionally, you should fall asleep within 15-20 minutes of tucking your head in at night.

Myth 4: You should avoid eating anything before bed.

This one's half myth, half truth. It's generally a good idea to have your last meal of the day 2-3 hours before going to bed to prevent stomach discomfort. However, it's not wise to go to bed on an empty stomach either, as this might make it harder to nod off. To ensure quality sleep, steer clear of gas-forming foods like soda, legumes, dairy products, and whole grains, and limit your caffeine consumption in the latter half of the day. Instead, opt for foods containing tryptophan—such as oatmeal cookies, milk, bananas, cherries, and turkey—to help you fall asleep more easily.

Myth 5: The bedroom should be warm.

Not quite! A cool, dark, and quiet bedroom is what you should aim for to achieve a restful sleep. The optimal temperature for facilitating high-quality sleep is 19-20°C, and it's important to create a temperature difference: keep your head cool while the rest of your body is warm. Be sure to maintain the humidity level in your bedroom between 50-60%, and use an ultrasonic humidifier during dry heating seasons. Always remember to ventilate the room at night to circulate fresh air.

Having trouble shutting off your thoughts before bedtime? Here are some handy tips to help you fall asleep smoothly:

• Avoid online news, browsing, and messaging an hour and a half before bed.
• Steer clear of stimulating drinks like strong tea, coffee, and energy drinks before bedtime.
• Practice simple breathing techniques—like the "4-7-8" method—to clear your mind and prepare your body for slumber. (For more breathing exercises, be sure to check out KP.RU)
• Maintain a consistent sleep schedule.
• Engage in physical activity (such as a half-hour evening walk)—just don't exercise too close to bedtime.
• Create a comfortable sleep environment—dark, quiet, cool, and comfortable.
• Try not to go to bed hungry, but avoid overeating before bedtime.
• Keep in mind that persistent sleep problems lasting more than three months might require medical attention. In such cases, it's crucial to find the root cause of the insomnia, and avoid medications that could lead to dependence. Instead, consider cognitive-behavioral therapy.
• Incorporating a 20-30 minute daytime nap can rejuvenate the body, awaken the mind, and enhance overall health-and-wellness, contrary to the belief that it may negatively affect mental-health and sleep quality.
• Interestingly, evidence suggests that short naps can boost reaction speed and improve creativity, making them valuable additions to one's health-and-wellness and mental-health regimens, especially in the context of a busy workweek or travel.

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