HEALTHY LIVING
you nap longer, and we know that poor sleep increases risks for heart disease or stroke. The American Heart Association
says not getting enough sleep increases your risk for heart disease, diabetes, obesity, and depression. According to the Centers for
Disease Control and Prevention, one- third of Americans are sleep deprived, meaning they get less than seven hours of sleep per night. “Long naps may be a sign of an
underlying medical condition like anemia, hypothyroidism, or serious cardiovascular disease,” says Higgins.
HEALTHY NAPPING Not everyone needs to nap. Of course, babies and toddlers
need naps, and after that, naps become more common with older age. Up to 60% of elderly adults take naps. Naps may be used to make up for
lost sleep if you are a shift worker or you are recovering from jet lag. These types of naps may need to last more than 30 minutes to be eff ective, but they are not a daily habit. If you want to nap for health
and energy, set an alarm for 20 to 30 minutes. Napping longer than 20 minutes may have the opposite eff ect due to the stages of sleep. There are fi ve stages of sleep.
During the fi rst two stages, lasting about 25 minutes, your body relaxes, and your mind rests, but you do not go into deep or very deep sleep. The third and fourth stages involve deep sleep, while the fi fth stage, called REM (rapid eye movement) sleep, is where most dreams occur, and brain activity increases. Waking up from a deep sleep is
hard, and if you rush it you may wake up groggy and irritable instead of refreshed and energized. The best time to nap is after
lunch. Your body has a natural dip in energy in the afternoon due to your biological clock or circadian
80 NEWSMAX MAXLIFE | SEPTEMBER 2023
SLEEP CYCLE
rhythm, so you will be more likely to sleep at this time. Avoid napping within eight hours
of your normal bedtime to lessen the chance of insomnia. Pick a quiet and dark place that
is comfortable and not too hot or too cold. If you can’t fi nd darkness or silence, try wearing ear plugs or an eye mask. The Sleep Foundation suggests a
cup of coff ee before your nap, which should give you an energy boost in about 20 minutes, right at the time you want to wake up. Higgins also off ers these nap tips:
Consider a nap if you didn’t get the minimum recommended seven hours of sleep on the previous night. Limit naps to one short nap a day for 15 to 30 minutes. Nap in the early afternoon during the noon to 3 p.m. window. Find a dark, quiet place with no distractions. Nap in a bed or on a fl at, comfortable surface (rather than a chair or desk).
HEALTHY NIGHTTIME SLEEPING “Good-quality sleep is associated
with lower blood pressure, reduced infl ammation, improved cholesterol, improved blood sugar levels, less insulin resistance, and less weight gain,” says Higgins. “The optimal sleep is seven to
nine hours for adults. To help you get quality sleep at night, keep your bedroom dark. Turn off your TV, cellphone, and laptop. Avoid caff eine or alcohol in the evening. Exercise before 3 p.m. to improve your sleep.”
WHEN TO GET HELP If you can’t get restful sleep or are taking excessive naps, talk to your doctor. Ask your doctor if any of your meds might be keeping you awake. Some other red fl ags to tell your doctor:
Symptoms of depression or anxiety Falling asleep suddenly during the day without trying (called narcolepsy) Loud snoring at night and waking up groggy with a headache (sleep apnea) Being unable to sleep because you have to move your legs (restless legs syndrome).
VECTORMINE/SHUTTERSTOCK
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