13.How to Take a Nap
Whether you think you need daytime rest or not,picking up a nap habit-or continuing to make time for one-is a smart,healthy move.Consider the evidence:The Mayo Clinic says naps promote relaxation,reduce tiredness,better mood and recover alertness (機敏).A 2010British study found that compared to getting more nighttime sleep or drinking more coffee,a mid-day nap was the best way to cope with the mid-afternoon slump (萎靡).
The Harvard Health Letter says that several studies have shown that people remember new information better when they take a nap shortly after learning it.And,unbelievably,a 2007study of nearly 24,000Greek adults in the Archives of Internal Medicine found that people who napped regularly had a 37percent reduced risk of dying from heart disease compared to people who didn't nap.
To get the most out of your rest,follow these tips.
How long to sleep:Naps provide different benefits depending on how long they are,says MentaIFloss.com.A 20-minute nap will promote alertness and concentration; a 90-minute nap which includes deeper stages of sleep,can strengthen creativity.The danger zone is when you're somewhere in between,because waking up in the middle of a sleep cycle can lead to sleep inertia(慣性).SO stick to 20or 90minutes for maximum benefits.If you wake up from a nap feeling confused or more tired,it's likely that your timing was just off.
What time to sleep:Prevention.corn says that you experience a natural dip in body temperature (the same kind that makes you feel sleepy at night) between 1p.m.a(chǎn)nd 3p.m.A power nap at this time can promote alertness for several hours and,for most people,won't affect being able to fall asleep at night.
How to get comfortable:MentalFloss.com says it takes about 50percent longer to fall asleep sitting up than lying down.(That's why we sleep so poorly on planes and trains!) Pick a dark,cozy place that's not too warm or too chilly.Prevention.com recommends napping on the couch instead of in bed,so you won't snooze for too long.
Surprisingly,the best place to sleep may be a hammock (吊床) if you have one.A Swiss study published last year found that people fell asleep faster and had deeper sleep when they napped in a hammock than in a bed.That same rocking motion that causes babies to sleep works wonders for grown-ups too.
Consider a"caffeine nap":It sounds strange,but drinking coffee right before a nap may be the perfect aid for maximum alertness.Since caffeine takes 20to 30minutes to take full effect,you'll feel even more alert after your 20-minute nap.