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7 secrets to the perfect nap, according to sleep experts — including why you shouldn't snooze too late or for too long Priscilla Blossom September 18, 2024 at 5:00 AM
A nap is a form of biphasic or polyphasic sleep, where the latter terms also include longer periods of sleep in addition to one period. For years, scientists have been investigating the benefits of napping, including the 30-minute nap as well as sleep durations of 1–2 hours. Performance across a wide range of cognitive processes has been ...
“A short nap of up to about 20 minutes taken during the siesta period of the day (1 to 3 p.m.) can be helpful to improve cognition and wakefulness.
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The "siesta" can refer to the nap itself, or more generally to a period of the day, generally between 2 and 5 p.m. This period is used for sleep, as well as leisure, midday meals, or other activities. Siestas are historically common throughout the Mediterranean and Southern Europe, the Middle East, and mainland China.
A power nap or cat nap is a short sleep that terminates before deep sleep (slow-wave sleep; SWS). A power nap is intended to quickly revitalize the sleeper. A power nap combined with consuming caffeine is called a stimulant nap, coffee nap, caffeine nap, or nappuccino. [1]
Based on research with long-haul cockpit crews, NASA determined that crew members who took a midday nap of roughly 26 minutes had improved physiological alertness and performance compared with ...
Each individual nap should be long enough to provide at least 45 continuous minutes of sleep, although longer naps (2 hours) are better. In general, the shorter each individual nap is, the more frequent the naps should be (the objective remains to acquire a daily total of 8 hours of sleep). [29]