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How to Nap Right
● No more than 30 minutes
The health and cognitive benefits of naps decline rapidly the longer you nap. Naps longer than an hour are bad for your physical and mental health. They leave you feeling groggy, plus you’re likelier to make mistakes after waking up from a long nap.
The ideal nap is between 20 and 30 minutes long, ensuring that you stay within the light stage of sleep and awaken just before deep sleep begins.
The danger zone is between 30 and 80 minutes because you’ll wake up before the end of the deep sleep phase, making it likelier you’ll have that dreadful groggy feeling. You’d be better off napping for a complete sleep cycle, which is about 90 minutes long.
If you find yourself struggling with keeping your naps between 20-30 minutes, you might have a hidden health condition like depression or obstructive sleep apnea.
● Don't Nap after 3 pm
If you nap too early in the day, you’ll probably just lie awake for 30 minutes because your energy levels are still high.
Nap too late in the day, and you’ll likely struggle to fall asleep at night.
The best time for a nap is early afternoon because that’s when your energy levels start to dip. You’ll fall asleep quicker, sleep more deeply, and wake up more refreshed.
● Find a comfortable place
If you’re serious about napping, find a quiet, comfortable place with few distractions. If you’re at work, you could avoid the noise and bright lights of the office by taking a short nap in your car, if you drive to work. Napping under your desk isn’t recommended.
● Naps are not a replacement for sleep
Napping during the day isn’t a band-aid for poor sleep during the night. You require deep sleep to restore your mind and body; naps only provide light sleep. You’re better off saving the time you would have spent napping by going to bed earlier instead.
lifestyle.org/are-naps-really-good-for-your-health
Are Naps Really Good For Your Health?
Many people around the world love a good nap. In fact, siestas are an integral part of some cultures. A quick nap boosts productivity and performance, according to some research.
But, other studies (perhaps controversial) indicate a connection between napping and mortality. Napping during the day increases the risk of premature death by up to a third! Apparently, napping causes inflammation and increases the risk of respiratory illnesses.
Could it be that people who nap regularly do so for reasons other than because they feel sluggish in the afternoon?
Why do they nap?
- Is it for cultural or environmental reasons?
- Age-related issues?
- Underlying health conditions?
Until researchers find conclusive evidence one way or the other, follow these ground rules to ensure your naps do you more good than harm.
lifestyle.org/are-naps-really-good-for-your-health
For your free copy of "Living with Ulcerative Colitis"
Visit: lifestyle.org/about-the-show/free-offers
Enter Free Offer Code: LWUC-T-F-401
Did you catch this week's show?
1.6 million Americans suffer with Ulcerative Colitis. The symptoms (nausea, pain, exhaustion) can come on gradually or suddenly - then disappear - only to come back months or even years later.
John York, who has starred on General Hospital as Mac Scorpio since 1991, has struggled with Ulcerative Colitis for over 44 years.
He is joined by his own gastroenterologist, Dr. Benedict Garrett and hosts Obi Obadike and Dr. Sharmini Long.
Watch it now: lifestyle.org/about-the-show/watch-this-weeks-show
Coronavirus cold-like symptoms to watch out for:
- Shortness of breath
- Cough
- Fever
Experiencing these symptoms?
CALL your doctor or health care provider for testing and evaluation.
Emergency COVID-19 Warning signs:
- Trouble breathing
- Pressure or pain in the chest that won’t go away
- Uncharacteristically confused or can’t seem to wake up.
- Lips or face have turned bluish
These emergency-warning signs require immediate medical attention.
lifestyle.org/how-to-protect-yourself-from-the-coronavirus
From: lifestyle.org/how-to-protect-yourself-from-the-coronavirus
You or Someone Know...?
* 60 or older?
* lung disease?
* heart disease?
* diabetes?
* compromised immune system?
Be vigilant!
Those over the age of 80 with medical conditions are at the highest risk.
- Stock up on groceries and medications
- Keep 6'+ space between you and others
- Avoid gatherings
- Refrain from travel
- Wash your hands OFTEN
- Keep your house clean
- STAY HOME!
How to Prevent GETTING the Coronavirus
Okay, we’ve heard it a million times these last few days:
"Wash your hands with soap and water for at least 20 seconds several times daily!"
Wonder how long twenty seconds is?
Sing Happy Birthday to yourself - twice - while washing your hands.
Also: wash your hands AFTER
* blowing your nose
* coughing
* sneezing
* being in a public place
Although it’s best to use soap and water, hand sanitizer containing at least 60% alcohol will do.
Avoid Touching Surfaces in Public Areas:
* doorknobs
* handrails
* elevator buttons
* airline check-in kiosks
* handling someone else’s phone (or letting them hold yours)
Avoid handshakes and hugs for now.
See someone with cold or flu symptoms?
Wish them good health - from a distance!
Protect yourself by staying six feet away.
Practice safe respiratory hygiene.
COVER your nose and mouth with your bent elbow or a tissue when sneezing or coughing to prevent infecting others with any virus-infected droplets.
Q: Already Sick?
A: STAY HOME.
Q: For how long?
A: Until you feel well again.
Is your health compromised or are you elderly?
~ Avoid crowds.
AVOID closed spaces.
Areas that aren’t well ventilated make respiratory infections spread faster. At the time this post was written, public officials were advising that people avoid public gatherings consisting of more than ten people.
For more FACTS: lifestyle.org/how-to-protect-yourself-from-the-coronavirus
