Things to know about sleeping and catnapping

 

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Sleep is a natural state of rest during our eyes are  closed  and we become unconscious  . We crave  for sleep  when our bodies are tired  from a very stressful work and  sleeping without any disturbance    can recharge  our bodies  from the lost  energy we have exerted  during our midday  chores  or a busy and stressful office work .  We eventually submit ourselves     into an intolerable   force that surrenders our body into a temporary state of rest. The duration of an average varies on age, hence there are different sleep recommendations. Teenagers, for example, has to sleep 8 to 10 hours as needed by the human body . After the sleep has been completed, our body biologically responds to the command of the human brain to stir up the system   of our body, awakes our consciousness because it  had already completed  its  required amount  of rest.

Several studies reported that the usual sleep doesn’t just provide good benefits to our tired body but also to the human brain; to its memory function . A catnap or described and defined to be a sleep for a short  period  of time usually  can be obtained  for about  20  to 45 minutes. It relaxes  and refreshes the mind from information overload    , recharges the body, improves memory retention, regulates blood press ure , boosts mental alertness  enough for the body to perform its activities.

We oftentimes feel disappointed  when we cannot complete our body’s desire of sleep and makes us feel and look groggy. In addition , sleep could not  only offer benefits for the human brain and muscles but also to our cells; lack of sleep kills our healthy cells because they also need to rest for a better function.

The effectiveness of sleeping  varies from age levels. There are different sleep recommendations.

According to the National Sleep Foundation, wider appropriate sleep ranges for most age groups. The results are  published in  Sleep Health: The Journal of the National Sleep Foundation. For example, newborns ranging from 0 to 3 months should sleep 14 to 17 hours a day.Sleeping is very important to newborns because  sleeping has been proven for the maturation of the  baby’s brain  and consolidation of memory. Several studies shows that newborns that sleep  more during night time than in daytime had higher cognitive scores. Infants ranges from 4 to 11 months should sleep for 12 to 15 hours. Like in, newborns, infants should also acquire enough sleep  for over all development .Toddlers from age 1 to 2 years should sleep 11 to 14 hours . Preschoolers from   age  3 to 5    should   obtain  10 to 13 hours of sleep a day. Like preschoolers, school age children from age   6 to 13  should sleep 9 to 11 hours . Tenagers should sleep 8 to 10 hours a day.Sleeping is very beneficial to teenagers especially in puberty. Sleeping plays an important role in balancing the hormones for  physical development and school performance.

After sleeping f or a l ong period of time, we can’t deny that we still feel sleepy in the middle of the day. And we can’t deny having a nap for a moment.

Powernap

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Basically, there are different forms  of nap. A powernap is defined or known as a Stage 2   nap, it is a 20  minute  or less which prevents the  occcuence of( SWS) or slow – wave –sleep. Slow -wave  -sleep is the  stage of sleep in which we are totally unconscious so power  naps terminates it and awakes the napper or the  person.  This  is because  it has the tendency   that we   cannot complete the normal sleep cycle, hence causes sleep inertia . It is when one feels groggy, disoriented and oftentimes becomes sleepy at times. Power naps improves  alertness and motor skills.

The “Just 5 More Minutes” Nap

Naps-5-more-mins-300x235Have you experienced sometimes that your brain tells you to wake up but your body refuses. This is  the “ another 5- minute nap” which your eyes are already ready to comply but your body does not.  Your planning to get up after a 5- minute nap but  is surprised that it’s been 30 minutes passed.

The Collapse

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The most common is the collapse nap, this is when you don’t care about undressing before goi ng to sleep  but  intead you just fell  on  to your bed because of too much fatigue that your body cannot even tolerate. This is common after  too much work, exercise     and even after eating a lot.

Planned Napping

Young businessman sleeping on the office deskPlanned napping is when you  already planned to nap if you want to get up earlier.  Also called as preparatory  nap actually taking a nap before you get sleepy.

 

Habitual Napping

download (2)The frequent nap that we could see almost and we oftentimes do in our school or in work is the habitual nap. This is when we feel  sleepy in the middle of the day and basic ally when we are lazy at doing  something.This nap is done everyday commonly in school when we feel like the class is boring. We can’t deny sometimes that we really wanted to sleep at these times.

Laziness or too much fatigue can cause napping, but sometimes its not a bad thing at all, naps  are beneficial  to  children’s performance at school when they do certain naps at school. A study conducted by Rebecca Spencer. She  states that Classroom naps boosts the learning of preschool children by enhancing the memories they acquired earlier in the day. Children experience poor  performance when they’re nap-deprived .

 

Caffeine:

 

images (3)We didn’t mention caffeine  .  Another 2008 study shows that   naps are a lot better than caffeine   when it comes  to memory to improving verbal memory, motor skills, and perceptual learning. The fact that caffeine provides mental alertness, naps are proven t o be mo re effective than the latter.  When we are exhausted we seek for things that could ease up somehow. It could be a deep sleep or just a nap away.   But if could take a nap, we choose to drink coffee, this is the most decent alternative. We don’t have to  be around the bed , just making coffee can instantly ease up exhausted body. But who d oesn’t want  to relax with body fully laid down? With  good physiological, psychological and physical benefits? It’s just a good nap to drive the stress away!

Sources:

https://sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need
http://scienceofmom.com/2012/02/13/why-sleep-matters-to-babies-and-parents/
https://sleepfoundation.org/sleep-topics/children-and-sleep
https://www.psychologytoday.com/blog/sleep-newzzz/200907/nap-vs-caffeine-vs-more-nighttime-sleep
http://www.thedailytouch.com/jamie/8-different-types-of-naps/
https://en.wikipedia.org/wiki/Power_nap

http://io9.com/the-science-behind-power-naps-and-why-theyre-so-damne-1401366016

 

 

 

 

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