Powernap and muscle recovery, flash nap

Powernap and muscle recovery, flash nap

how to recover energy quickly.

What is a Power nap?

It is a nap in a fairly short not to enter deep sleep, intended to quickly revitalize the subject. The term power-nap was invented by the American James Maas, a social psychologist at Cornell University professor. In French, it could be translated as " energizing nap . "

This short nap thus takes its place in the workplace where the clock is ticking.
The specifics of Power napping

The power-nap can maximize the benefits of sleep. It thus serves to supplement normal sleep, especially when a sleeper has accumulated a sleep deficit .

In some cases it can take a few seconds, it corresponds to the micro-nap. Dali practiced sitting, holding a spoon in his hand and falling asleep, he let go his grip. Obviously, the noise that caused the fall of the object immediately awakened. This micro-nap is similar to that we can know at your computer when you are awakened by the fall of the head. The limit of this micro-nap is that it is insufficient for us to take all afternoon ... or it must make several.

The ideal length of a power-nap is 15 minutes to 20 minutes. This period allows sufficient time (if known practice these short naps) to enter light sleep and stay at least 2 minutes. This time allows you to feel like throughout the afternoon. Attention during the week, not to go beyond 30-minute nap in total, otherwise the individual may enter a phase of deep sleep which can cause the sleep inertia where you feel dizzy, disoriented, and more sleepy than before beginning the nap and nighttime sleep disruption. Doctors and Mitsuo Hayashi Tadao Hori showed a nap improves mental performance, even after the full night's sleep.
Benefits

For several years, scientists have studied the benefits of napping, both the 20-minute nap but also of longer duration. They tested the performance on a wide range of cognitive processes. Studies show that naps are beneficial one night of sleep for certain types of memory tasks. Other studies have shown the impact of naps on health , particularly on coronary diseases. Professor David F. Dinges, was valued, for NASA, the effectiveness of naps in terms of: memory, alertness, response time and other cognitive skills.

Other research conducted by Sara Mednick on the effects of napping on the exhaustion associated with stress and fatigue.
Caffeine nap &

A caffeinated nap is a short nap is just preceded by caffeine intake. In a driving simulator, a series of studies were conducted by Horne and Reyner on the effects of cold air, radio, without a break nap, a nap, a pill caffeine, a false caffeine pill (placebo) and a short nap preceded by caffeine intake on subjects slightly sleep deprived. The last named was by far the most effective way to reduce driving "incidents" and subjective sleepiness. The effects of coffee put up a half hour to appear, a short nap will not be compromised if taken immediately after caffeine intake.

source: http://www.powernap.fr/