Doctors have spoken about the harms and benefits of daytime naps
Daytime sleep should last no more than 30 minutes, otherwise instead of vigor there is fatigue, weakness, a feeling of brokenness and headache. This was told on September 24 "Izvestia" therapist, somnologist, cardiologist, candidate of medical sciences, specialist in cognitive-behavioral therapy of insomnia, member of the European and Russian Societies of somnologists Nadezhda Burko.
"It is possible to derive certain benefits from daytime sleep with the right approach, and among the benefits for the body are the following: muscle relaxation, reduced fatigue, increased concentration and attention, improved mood and performance, including faster reaction times and better memory," she noted.
Burko noted that daytime sleep is not as effective as nighttime sleep because even in its deep stages, it does not produce the right hormones, such as somatotropic (growth hormone). It should be practiced if a person has good blood pressure, no diabetes and depression, added Burko.
In turn, neurologist at the European Medical Center Elizaveta Ermilova specified that a daytime nap of about 20-30 minutes can really benefit the body. According to her, it is believed that during this time the deep phase does not have time to come, so a person can easily wake up without any problems.
The doctor emphasized that we are starting to talk about pathological daytime sleepiness, if daytime sleep occurs in the structure of chronic sleep disorders, for example, in chronic insomnia or narcolepsy.
"For example, a condition such as obstructive sleep apnea syndrome is often accompanied by daytime sleepiness. There is also speculation that longer sleep (60-90 minutes, especially in the evening hours) over time can disrupt the production of the sleep hormone melatonin. This subsequently leads to disruption of the sleep-wake cycle," Yermilova warned.
In addition, doctor-toxicologist, candidate of medical sciences Mikhail Katushov pointed out that daytime sleep is especially necessary for people whose work is associated with a high level of responsibility or requires constant concentration of attention. Those who suffer from insomnia or have mental health problems should be cautious about this practice.
"If you sleep longer than 30-40 minutes, you may fall into a deep stage of sleep and waking up from it is often accompanied by feelings of disorientation and fatigue. This state is called sleep inertia, and it can last anywhere from 15 minutes to an hour. Moreover, long daytime naps can disrupt sleep patterns at night, leading to insomnia," he reminded.
Katushov also highlighted several recommendations for those who want to maximize the benefits of daytime sleep. He advised to sleep in a quiet and darkened place, avoiding loud sounds and bright lights, to carry out short, 20-30 minute sessions, usually in the morning and to monitor the regularity (if there is a desire to include daytime sleep in your schedule, it is important to try to practice it every day at the same time), the doctor added.
Earlier, in July, an expert of the laboratory "Hemotest", psychiatrist, psychotherapist Sergei Kuznetsov told "Izvestia" that regular sleep deprivation can lead to hormonal failure and a number of other serious health problems. He also shared tips for normalizing sleep: lie down at the same time, sleep in a dark and ventilated room, protected from sounds. During the day it is necessary to engage in physical activity and avoid foods and drinks with caffeine, the doctor added.
