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Getting enough sleep in 30 minutes: how to rest properly during the day to survive a sleepless night

Date: July 16, 2024 Time: 22:48:59

It may be helpful to take a 90-minute nap during the day to maintain performance.

Photo: Oleg RUKAVITSIN

Hiroshima City University in Japan analyzed studies on nighttime sleep conducted between 2012 and 2018. As a result, scientists concluded: if you do not sleep all night, to minimize the damage to health from lack of sleep, it is better Schedule two naps during the day. First, take a nap of an hour and a half and then another short nap of 30 minutes. This mode is optimal for preventing fatigue and drowsiness, rather than falling asleep for an indefinite amount of time or immediately burying yourself under the covers for two hours.

“A 90-minute nap to support long-term performance and a 30-minute nap to reduce fatigue and alertness as a strategic combination of naps can be valuable for efficiency and safety at work,” says Sanae Oriyama, professor from the Hiroshima University Graduate School of Biomedical and Health Sciences.

DECEPTION FATIGUE

Shift work and tasks that require long periods of being fit and clear-headed, even at night, are common among doctors. However, night shift work is known to increase the risk of sleep-related physical and mental health problems and impair work performance.

During the day, our internal clock activates wake mode and at night, biorhythms tell us to rest, which increases the likelihood of making mistakes and accidents. In the medical field, this can cause serious harm to patients or doctors and staff themselves. That’s why in Japan, nurses are typically allowed up to two hours of sleep during a 16-hour night shift. Oriyama, analyzing data from the nurses’ work, found the optimal way to endure duty without losing concentration and not knocking down the nurses themselves.

– During a night shift, which lasts, for example, from 4:00 p.m. to 9:00 a.m. the next morning, it is considered more effective to sleep for 90 minutes and, after a while, 30 minutes, ending at midnight and at 3:00 a.m. respectively, that 120-minute monophasic sleep, waking up at midnight. But tasks that require a quick response and a high level of security are best planned between 2 and 9 in the morning, says the scientist.

A full sleep cycle lasts 90 minutes, and waking up before completing it can worsen sleep inertia, drowsiness, and confusion. But also taking a short nap (a nap of 30 minutes (or less)) helps increase alertness, alertness, and energy levels.

ANOTHER HALF AN HOUR FOR YOUNG MOMS

It is interesting that the sleep regimen developed by the Japanese scientist may be suitable for young parents who not only need to take care of their children, but also work. 41 20-year-old women participated in the study.

New mothers were invited to a soundproof, windowless laboratory to simulate a 16-hour night shift. The room temperature was kept at a comfortable 26 degrees Celsius and the lighting intensity over the desks was adjusted to typical office levels. The women’s temperature, levels of sleepiness and fatigue, heart rate and blood pressure were measured. After the trials, participants could do whatever they wanted at their place at the table, such as reading, drawing, or drinking water. During scheduled naps, they moved into the next bedroom. So it turned out that for mothers, for maximum concentration, the nurses’ schedule with two nights of sleep, for 90 minutes and then another half hour, was quite adequate.

BEST PRODUCTS FOR A GOOD SLEEP

From neurologist Anna Cherepanova:

Normally, the sleep hormone melatonin is produced in us at night, especially between 8:00 p.m. and 4:00 a.m. Therefore, it is important to fall asleep before midnight.

In fact, melatonin is also found in foods. And here are some of them.

– Milk. A glass of warm milk at night is a well-known remedy for falling asleep. And for a reason! Milk is one of the sources of melatonin, as well as tryptophan, which increases the concentration of melatonin and serotonin and helps you fall asleep more easily.

– Rice. Rice contains a lot of melatonin and tryptophan.

– Blue fish such as salmon and tuna.

– Pistachios. Pistachios are high in vitamin B6, which helps convert tryptophan to melatonin.

– Sour (sour) cherries.

– Bananas contain melatonin, tryptophan, vitamin B6 and magnesium, which promote the production of serotonin and help you fall asleep. Green ones contain more melatonin.

– Corn.

IMPORTANT!

The actual melatonin content of each product can vary depending on many factors.

* This website provides news content gathered from various internet sources. It is crucial to understand that we are not responsible for the accuracy, completeness, or reliability of the information presented Read More

Puck Henry
Puck Henry
Puck Henry is an editor for ePrimefeed covering all types of news.
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