Athletes face a unique set of challenges in the competitive arena. From jet lag to intense exercise training schedules to psychological stress, maintaining quality sleep can be tough.
And sometimes, like athletes, we face different external or internal factors that affect our sleep quality. Recently, your biological clock and sleep quality may be affected due to work or life reasons. If you want to relieve your tired body, you can choose to take a nap. The internationally renowned Athletes' Committee mentioned that a proper nap can help you recharge your batteries quickly. Do you know the golden rule of naps?
What are the benefits of taking a nap?
The internationally renowned Athletes Committee encourages athletes to use naps to improve or restore their condition when they do not sleep enough or have poor sleep quality. And Mark., Director of the National Highway Traffic Safety Administration (National Highway Trac Safety Administration). According to Mark Rosekind, a nap can improve pilot performance by 34% and alertness by 54%.
Studies have shown that napping can help the brain consolidate memory and improve memory, attention and motor skills. Some studies have also pointed out that sleep is related to health. People who occasionally take naps once or twice a week have nearly half the risk of heart attack, heart failure or stroke compared with people who do not take naps at all.
Therefore, in addition to taking a nap to keep your energy up due to a bad night's sleep, you can also take time to take a nap in normal times.
Nap Dos and Don’ts
Although napping has many benefits, the internationally renowned Athletes Committee also mentioned that you must pay attention to the time of napping in order to be effective and truly show the way to victory.
- The 20-minute golden time should be used accurately
Try to keep the nap time within 20 minutes. This golden nap time is called Power-nap, which can help improve performance and will not affect your sleep at night. If you take a nap for too long, you may enter a deep sleep cycle, and you may fall into a groggy state when you wake up, which will not bring you a renewed feeling and will have the opposite effect. - Pay attention to sleeping posture
Lying on a comfortable bed is the ideal position, but if you are going to nap at a desk, avoid putting too much pressure on your arms, as this may restrict blood circulation and breathing. Use a small pillow or headrest to properly align your head and neck to improve your sleeping posture. - Avoid taking a nap immediately after a meal
Doctors point out that human blood will be concentrated in the stomach after meals to digest food. It is recommended that naps should be separated from lunch by at least 1 hour to facilitate digestion and reduce the burden on the stomach. - Avoid taking naps too late at night
If you don’t want to take a nap and affect your sleep quality at night, avoid taking a nap 8 hours before going to bed at night.
A good mattress can improve sleep quality
Although a proper nap can provide a short reminder, good sleep quality at night is the best. Sealy mattresses are available in three series: Value, Light Luxury, and Luxury, which are suitable for you with different requirements! The value-for-money Posture Premier series uses patented titanium alloy springs to provide excellent support for your spine and improve back problems caused by poor sleeping postures, ensuring you get adequate rest at night. Investing in a mattress that is supportive and comfortable can improve your sleep quality and lead to victory!
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Source:
https://olympics.com/athlete365
https://www.bbc.com/zhongwen/trad/science-61497760
https://blog.worldgymtaiwan.com/disease-prevention-how-long-is-a-Good-time-for-a-nap
