There's a good series right now. which is interesting to follow, screening in a continuous line people look like us They would have enjoyed watching each other until they accidentally fell asleep.
Today we would like to introduce Power Nap, which is Sleep for a short time to give your body some rest. It takes about 25-30 minutes to sleep in order to make the body feel that it has slept enough, which this Power Nap can replace about 2 hours of sleep at a time. But if you do this, the body will rarely create Growth Hormones to repair the worn out parts. Therefore, it should not be done in the long term.
Trick for people who want to apply this method to normal sleep. But there is a caveat that you need to sleep at times every day. If you can, then read on. Using Power Nap for long term results. Need to be used in conjunction with a long sleep, about 3-4 hours (depending on the person), let us start sleeping at the same time every day. for more than 1 week Then set an alarm to wake us up. If we're not sleepy when waking up, then it's usable.But if drowsy to move the clock Faster or slower, about 5 total, will allow us to spend only about 4-5 hours of sleep, but will be refreshed close to A full 8 hours of sleep ever. The downside of doing this is that we rarely create long-term memories. Therefore, this method is not suitable for people to learn something new how much is permanent
Daytime This sounds like a lazy person's routine. is a children's activity old people or sick people So why do celebrities like Winston Churchill, Albert Einstein and Margaret Thatcher still take naps during the day? How important is it to take a nap during the day? Is sleeping in the middle of the day the secret to improving productivity, memory, and alertness?
Dr. Harvey Simon, Assistant Professor, Faculty of Medicine Harvard University Mention the nap during the day of people aged 50 years and over that if it is voluntary Is not caused by lack of sleep at night is considered beneficial to health. According to a study of 200 flight attendants who worked nine hours a day for a total of 8 out of 12 days, people who took a 40-minute nap had better alertness and productivity. Another study looking at shift workers and other volunteers found that people who took a 20-minute nap each day had better alertness, efficiency, skills and mood.
This technique is quite important. For those who do not have time to sleep fully. However, we should not do Power Nap often and should find time to sleep for 6-8 hours at least 1-2 days to allow the brain to fully rest. Overdoing each other too much
good information from
http://healthysleep.med.harvard.edu/glossary/n-p
http://academic.pgcc.edu/~mhspear/sleep/stages/nrsleep.html
. Takahashi, D. M. Kipnis, and W. H. Daughaday, (1968), Growth hormone secretion during sleep, Journal of Clinical Investigation: September; Vol 47, No. 9: pp. 20792090.
Roffwarg, H.P., Muzic, J.N., Dement, W.C., (1966), Ontogenetic Development of Human Sleep-Dream Cycle, Science, Vol. 152: pp. 604-61
Walker et al., (2002), Practice with Sleep makes Perfect: Sleep dependent motor skill learning, Neuron, Vol. 35: pp. 205-211
Payne J.D., (2011), Learning, Memory, and Sleep in Human, Sleep Med Clin, Vol. 6: pp. 15-30
