napA short nap can help relieve stress and bolster the immune systems of men who slept only two hours the previous night, according to a new study published in the Endocrine Society’s Journal of Clinical Endocrinology & Metabolism (JCEM).

Lack of sleep is recognized as a public health problem. Insufficient sleep can contribute to reduced productivity as well as vehicle and industrial accidents, according to the U.S. Centers for Disease Control and Prevention. In addition, people who sleep too little are more likely to develop chronic diseases such as obesity, diabetes, high blood pressure and depression.

Nearly three in 10 adults reported they slept an average of six hours or less a night, according to the National Health Interview Survey.

“Our data suggests a 30-minute nap can reverse the hormonal impact of a night of poor sleep,” said one of the JCEM study’s authors, Brice Faraut, PhD, of the Université Paris Descartes-Sorbonne Paris Cité in Paris, France. “This is the first study that found napping could restore biomarkers of neuroendocrine and immune health to normal levels.” Read the rest of this entry

How to Sleep At Work

Businessman Sleeping at DeskMany people who often feel tired during working hours feel that their level of energy is gone down. The fatigue factor is quite high among the working class these days. Need of an urgent nap is the key solution. Unless you have a very understanding employer or you work at one of a handful of companies worldwide, your request will be met with a blank look.

Majority of the companies treat sleep like surfing the internet – something their employees should be doing on their own time.

However, in the United States some big corporate and companies and business houses have started taking deep interest in their workers’ sleeping patterns. The reason is simple: a good night’s sleep means a well-rested staff member can be more productive. Read the rest of this entry

Dietary Nutrients and Sleep Relations Among Women

women sleepA recently concluded research attempted to describe which dietary nutrient variables are related to subjective and objective habitual sleep and subjective and objective napping.

In this research study performed at the Center for Sleep and Respiratory Neurobiology, University of Pennsylvania, Philadelphia, USA , the participants were 459 post-menopausal women enrolled in the Women’s Health Initiative.

Objective sleep was estimated using one week of actigraphy. Subjective sleep was prospectively estimated with a daily sleep diary. Dietary nutrients were calculated from food frequency questionnaires. Read the rest of this entry

Americans are coping with sleepiness by drinking caffeine and taking regular naps. The average person on a weekday drinks about three 12 ounce caffeinated beverages, with little difference between age groups.

Napping is common in all age groups, but the two youngest groups reported slightly more napping during the week. More than half of generation Z’ers (53%) and generation Y’ers (52%) say they take at least one nap during the work week/school week compared to about four in ten generation X’ers (38%) and baby boomers (41%).

For the more than a quarter who say their schedules do not allow for adequate sleep, when asked to evaluate the day after getting inadequate sleep, more than eight in ten (85%) said that it affects their mood; almost three-quarters (72%) said it affects their family life or home responsibilities, and about two-thirds (68%) said it affects their social life. Read the rest of this entry

A research study was recently performed to evaluate the relations between sleep characteristics and cardiovascular risk factors and napping behavior, and to assess whether daytime napping leads to subsequent better or worse sleep.

 The sample consisted of 224 (African American, Caucasian, and Asian) middle-aged men and women. Sleep measures included nine nights of actigraphy and sleep diaries, sleep questionnaires, and one night of polysomnography to measure sleep disordered breathing.

More frequent napping was associated with shorter nighttime sleep duration averaged across the nine nights of actigraphy (especially among African Americans), more daytime sleepiness, more pain and fatigue by diary, and increased body mass index and waist circumference. Shorter nighttime sleep duration was associated with taking a nap during the next day and taking a nap was associated with less efficient sleep the next night.

Napping in middle-aged men and women is associated with overall less nighttime sleep in African Americans and lower sleep efficiency as measured by actigraphy, and increased BMI and central adiposity. These findings point to the importance of measuring of napping in understanding associations of sleep with cardiovascular risk.

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