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Get GREAT rest in a resting room! Take a nap, stay warm this winter, and let your body recover!
A small, new study from France suggests that a daytime nap – or two – is a good idea when you haven’t had a full night’s sleep. Researchers at the University of Paris investigated the hormonal impact of insufficient sleep and found that it more than doubled levels of norepinephrine, a hormone that’s involved in our “fight-or-flight” response to stress. Scant sleep also had a negative impact on levels of interleukin-6, a protein with antiviral properties that is measured in saliva.
The researchers recruited 11 healthy men between the ages of 25 and 32 for their study. The men agreed to attend three sessions in a sleep laboratory where lighting and meals were strictly controlled. During one of these sessions, the men were limited to only two hours of sleep between two to four a.m., after which the researchers collected urine and saliva samples to test for hormone and interleukin-6 levels. At another session, the men slept only for two hours at night but were allowed to take two 30-minute naps the next day. Their urine and saliva tests taken before the naps showed that hormone levels were sub-optimal, but after their naps, their levels were back to normal. At a third session, they were allowed a full night of sleep.
Most people get more than two hours of sleep a night, but surveys show that nearly three out of 10 adults in this country report sleeping six hours or less. According to the National Sleep Foundation, young people and adults between the ages of 18 and 64 need seven to nine hours of sleep, while seniors can make do with between seven and eight hours. School age kids need nine to eleven hours sleep while teenagers need eight to 10 hours.
The French study is the first to show that napping can be beneficial in countering the unhealthy hormonal effects of a poor night’s sleep by “helping the immune and neuroendocrine systems to recover,” said lead author Brice Faraut.
I’m a big fan of napping. We know that it boosts alertness and productivity. The National Sleep Foundation reports that dozing off for 20 to 30 minutes is the ideal amount of time to sharpen your alertness.
https://www.drweil.com/health-wellness/body-mind-spirit/sleep-issues/take-a-nap/
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Try to get into the habit of napping 10 to 20 minutes in the afternoon, preferably lying down in a darkened room.
Spend some time outdoors as often as you can to get exposure to bright, natural light. If you are concerned about harmful effects of solar radiation, do it before 10 a.m. or after 3 p.m. and use sunscreen.
Rest is as important as physical activity for general health. Identify periods during the day when you can be passive, without stimulation, doing nothing, and make time for them. Consider the following when planning rest into your schedule:
Try to give yourself about an hour in dim light before you go to sleep at night. Lower the lighting in your house and bedroom. This includes exposure to computer, phone and tablet screens. If other members of the household object, wear sunglasses.
Pay attention to sleep hygiene. All the details of lifestyle, including intake of caffeine, quality and comfort of your mattress, and bedroom design affect the quality of sleep. When you are ready to go to sleep, try to keep your bedroom completely dark.
To minimize early waking, try to postpone the evening meal until after dusk and schedule some kind of stimulating activity in the early evening.
If your mind is too active when you get into bed, you will not be able to fall asleep - no matter how tired you are. Learn and practice one or more relaxation techniques that can help you disengage from thoughts.
Consider natural sleep aids. Valerian and melatonin are both effective remedies for occasional insomnia.
Determine how much sleep is optimal for you. People vary in their need for sleep, from as few as four hours a night to as many as 10. Most require seven to eight hours, but ideal amounts can change over time. You can adjust your bedtime and see how you feel after sleeping for various amounts of time, or simply note how much you slept on days when you feel rested and productive.
If you do wake early, try to use the time productively. Read or write for an hour, then try to go back to sleep until morning. Think of the yin-yang symbol, which symbolizes harmony with a small dot of white on a black background and vice versa. Seen from this perspective, a period of nighttime wakefulness complements your daytime nap.
https://www.drweil.com/videos-features/photo-galleries/9-suggestions-for-better-rest/
Brax Video Report (10/29/2020): "Rest 4 Health" *Including Northern AZ Hiking!
https://brax.me/f/Rest4Health.mp4/T4AZ5f9afdf772c3d5.08464733
Video Stream:
https://brax.me/prod/videoplayer.php?p=T4AZ5f9afdf772c3d5.08464733&f=Rest4Health.mp4&t=Rest4Health.mp4
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https://brax.me/f/RestForHealth.m4a/T4AZ5f9afe87328589.79230675
Category | Health & Medical |
Sensitivity | Normal - Content that is suitable for ages 16 and over |
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