วันพฤหัสบดีที่ 5 มีนาคม พ.ศ. 2558

HOW TO Column: Making daytime nap good for your health.

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Sleep is generally used in terms of a long time rest at night which helps our body restoring stamina and managing memories. Hormones like Melatonin is secreted in order to repair our deteriorate parts in our body and Growth hormone is secreted in order to make growth in our body including height.

Our sleep time depends on a circadian rhythm, a biological clock, controlling our lives’ schedule, which is set to be at night because of a lack of brightness from the Sun.

But daytime nap is a different matter. Though it is a kind of resting which happened in the afternoon and mostly required less amount of time than nighttime sleep.

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Nowadays, we, people, live in office lives, having exact working hours. Our working time is mostly longed from 8 in the morning to 5 in evening, which means adults work continuously and they have around 1 hour at lunch time for them to have some rest. 
People who have daytime naps may be judged as lazy people, wasting their work time. Some may feel embarrassed to admit themselves having daytime naps. However, daytime nap contains benefits for your health.


Information below is from my gathering information from various websites and made it into summary for you, readers.

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I’ll start from the benefits from having daytime nap:

1. Restore alertness
    Daytime nap may extend period of time being alert a few more hours later in the day.

2. Prevents burnout
    Daytime nap reduces stress and gives ones a fresh start.

3. Increase sensory perception
    Daytime nap can restore ability of vision, hearing and taste perception according to Dr.Sandra C. Mednick, author of Take a Nap, Change Your Life.

4. Reduce risk of heart attack
    Daytime nap reduces risk of heart attack in 64 percent of working men according to a 2007 study published in the Archives of Internal Medicine by Dimitrios Trichopoulos of the Harvard School of Public Health in Boston

5. Improve creativity
    Daytime nap relaxes your mind making people improve their creativity.

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Meanwhile, daytime nap yet contains negative effects for your health:
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1. Sleep inertia
    Daytime nap might make ones feel groggy and dazed after waking up from a nap.

2. Nighttime sleep problems
    Although, short naps generally don’t affect nighttime sleep, long naps might interfere with nighttime sleep. Especially, people with insomnia or poor sleep quality at night should take a caution of having daytime naps which might worsen ones’ health.

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Therefore, I’ll recommend ways of making daytime nap achieves its fullest benefits.

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1. Keep naps short
   1.) 15 to 30 minutes nap makes ones feel energetic.
   2.) 45 minutes to 1 hour nap improves memory function and lower blood pressure
   3.) Daytime nap shouldn’t last more than 1 hour period due to a higher risk from an early death. Researchers found that those who napped more than 1 hour per day have higher risk of dying from various diseases including heart disease, cancer and respiratory illnesses.

2. Suitable time for daytime nap
    Midafternoon around 2:30 to 3:30 p.m. might be the best time for daytime nap because ones might experience post-lunch sleepiness or a lower level of alertness. Moreover, those are less interfered with nighttime sleep.

3. Create a restful environment
    Daytime nap should take place in a quiet and dark place. Ones might use blanket because of body temperature abatement.

4. Daytime nap at certain daily time
    This helps to stabilize the circadian rhythms, the biological clock.

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To conclude, I must say daytime nap has its benefits and negative effects and we should change our attitudes towards daytime nap that it isn’t a real bad thing if we try to make daytime nap in the best condition as I mentioned above. 

If you want to know more, 
how about having some daytime nap this afternoon?

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References:

Written by:
Wanrada Suetrongtorkarn DSS#5 No.22

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