Stressed, Tired And Ill? You (Probably) Just Need A Power Nap, Says Study
Why A 30-Minute Power Nap Could Do Wonders For Your Health
Eureka
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They don't call it a power nap for nothing... Something as simple as a 30-minute snooze could help alleviate stress and boost the immune system, according to a new study.
Scientists hope that napping could help to improve the health of those who suffer from a serious lack of sleep, which is now recognised as a public health problem.
Similarly, people who sleep too little are more likely to develop chronic diseases such as obesity, diabetes, high blood pressure and depression.
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The study involved examining the relationship between hormones and sleep in a group of 11 healthy men between the ages of 25 and 32.
The men underwent two sessions of sleep testing in a laboratory, where meals and lighting were strictly controlled.
During one session, the men were limited to two hours of sleep for one night. For the other session, subjects were able to take two, 30-minute naps the day after their sleep was restricted to two hours.
Each of the three-day sessions began with a night where subjects spent eight hours in bed and concluded with a recovery night of unlimited sleep.
The findings revealed that after a night of poor sleep, the men's norepinephrine levels increased dramatically.
Norepinephrine is a hormone and neurotransmitter involved in the body's fight-or-flight response to stress. It also increases the body's heart rate, blood pressure and blood sugar.
Researchers found no change in norepinephrine levels when the men had napped following a night of limited sleep.
Lack of sleep also affected the levels of interleukin-6, a protein with antiviral properties, found in the subjects' saliva.
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How To Sleep Better In 2015
Sleep On Your Side (01 of17)
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Most of us don't stay in one position during the night, but it turns out (according to several sleep surveys), most people prefer sleeping on their sides. If you're pregnant, doctors recommend sleeping on your left side, to "improve circulation to the heart, which benefits both mom and baby," according to Greatist. (credit:Karen Moskowitz via Getty Images)
Get Comfy (02 of17)
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Getting a good night's sleep is also about being comfortable from head to toe. While some prefer sleeping in the nude (do your thing), a recent survey by mattress company Dormeo Canada found that 85 per cent of survey respondents prefer sleeping in cotton. (credit:Issaurinko via Getty Images)
Turn Off Your Electronics (03 of17)
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Glowing screens on your cell phone, televisions or computers can interfere with the body’s ability to wind down. Before you get ready for bed, turn it off! (credit:Rolf Brenner via Getty Images)
Watch Your Cup(04 of17)
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For some, caffeine consumption after lunch can keep them up during the night. Avoid drinking coffee, sugary drinks, chocolate milk, certain teas, and some vitamin drinks before bed and stick to water, herbal tea and other decaffeinated drinks. (credit:Nick Clements via Getty Images)
Leave The Curtains Open(05 of17)
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This may not be ideal for those early winter mornings during weekdays, but in general, sleep with your shades open to get that early exposure to sun — at least you will be forced to open your eyes. (credit:Bambu Productions via Getty Images)
Get Your H2O Throughout The Day (06 of17)
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Drink plenty of water throughout the day to avoid dehydration closer to bedtime. For some, dehydration may lead to headaches or body aches, which ultimately disturbs your sleep. (credit:PM Images via Getty Images)
Stick To A Bedtime Routine (07 of17)
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There's a reason doctors will tell you to stick to a sleep schedule: sleeping around the same time every day will keep your body's circadian rhythm in sync. Staying out late, for example, can confuse your body's circadian rhythm. (credit:yipchoonwai via Getty Images)
This may be a heart-breaker, but if you want to keep your sleep schedule in routine, avoid taking naps at random times during the day — unless of course, you really, really, need it. (credit:ONOKY - Eric Audras via Getty Images)
Before heading to bed, have a cool bath or shower to help lower your body temperature. Dormeo's surveys suggested 32 per cent of Canadians found overheating their biggest bedtime frustration. And if you're the kind of person who is always cold, you may benefit from a hot shower instead. (credit:by Dornveek Markkstyrn via Getty Images)
Think Cotton (12 of17)
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Just like your PJs, treat yourself to natural cotton fibre sheets. As you sweat at night, natural fibre sheets breathe and absorb moisture. (credit:Tetra Images via Getty Images)
Don't Include Your Phone In Your Sleeping Routine (13 of17)
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It may be tempting to check your email before bed and right when you wake up, but avoid distractions by putting your phone away right before bed. Those emails aren't going anywhere. (credit:Shioguchi via Getty Images)
Bed Hygiene Is Also Important (14 of17)
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Just like your sheets and blankets, make sure your mattress is clean by using a washable cover. This will keep your mattress free from dust mites and other allergens. (credit:Karam Miri via Getty Images)
Try To Sleep Earlier (15 of17)
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If you're starting a new job or if the kids are going to back school, adjust your sleeping patterns by getting to bed earlier. And start with baby steps: try to get to sleep 15 minutes earlier before you attempt an hour. (credit:Quiet Noise Creative via Getty Images)
Don't Bring Work To Bed (16 of17)
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As annoying as it is waking up in a pool of your own drool on your keyboard, falling asleep while working — or sleeping late because of it — can really put a dent in your healthy sleeping routine. Leave work off the bed! (credit:Sam Diephuis via Getty Images)
Take Notes(17 of17)
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Keep a notebook beside your bed and write down your "to-do" list before bedtime. This will prevent you from worrying about your list as you sleep, and you'll also have a list to work with as soon as you wake up. (credit:Tetra Images via Getty Images)
The levels dropped after a night of restricted sleep but remained normal when the subjects were allowed to nap, which suggests that a power snooze could be beneficial for the immune system.
"Our data suggests a 30-minute nap can reverse the hormonal impact of a night of poor sleep," said one of the study's authors, Brice Faraut, of the Université Paris Descartes-Sorbonne Paris Cité in France.
"This is the first study that found napping could restore biomarkers of neuroendocrine and immune health to normal levels."
"Napping may offer a way to counter the damaging effects of sleep restriction by helping the immune and neuroendocrine systems to recover," added Faraut.
"The findings support the development of practical strategies for addressing chronically sleep-deprived populations, such as night and shift workers."