Avoid Taking A Nap If You Have Trouble
Sleeping During The Day
No matter how long the subjects slept during the day, the night sleep were always the same or similar to that of nights without day sleep. What is not adversely affected is, sleep the following night. Häusler and other scientists at the University Hospital in Lausanne (Center hospitalier universitaire vaudois, CHUV) found this out in an independent study.
Unless it was slept late in the afternoon. Then the night’s sleep was indeed a little shorter. “One possible explanation for this could be that afternoon sleep starts faster, is more effective and contains more deep sleep,” wrote Häusler and her colleagues.
She would advise against napping people with sleep disorders . It further weakens the physical urge to fall asleep in the evening. The possible consequence: Those who have difficulty falling asleep are lying awake for even longer.
Based on their own results and those of other studies, Häusler would only recommend a nap during the day if little or no sleep was done during the night or the night before – and the person is consequently very tired.
You Find It Hard To “Sleeping in”?
The fact that a nap in the day does not shorten the night sleep suggests that one can “accumulate” sleep. Nadine Häusler contradicts this. There is no such thing as “pre-sleeping”, she says. “There is no sleeping account that you can deposit into.” Those who have a stressful week with little sleep ahead of them can only ensure that he or she does not start with a sleep deficit.
Usually, adult people sleep between six and eight hours at night. Some also get by with less over a longer period of time – or they have to because they have difficulty sleeping or sleeping through, or both, according to the Institute for Quality and Efficiency in Health Care (IQWiG), up to 20 percent of the population.
Häusler recommends relaxation techniques such as meditation or yoga to people with difficulty falling asleep. IQWiG also lists home remedies such as warm milk, valerian tea and a hot bath, but also exercise in the evening, no heavy dinner and no alcohol to help you fall asleep.
Those who remember their dreams a lot sleep badly
People who don’t actually feel like they’re sleeping badly but still feel weak in the morning may have sleep apneas . Breathing stops of more than ten seconds put the body in so much stress that sleep is interrupted. If this happens many times a night, the deep sleep phase is not reached, the recovery fails to materialize.
This waking up often happens unconsciously. An indication of this is whether someone remembers their own dreams a lot. “People who say I don’t dream are good sleepers – because they don’t wake up from their dream sleep in the second half of the night, when the wake-up threshold is low,” explains Fietze.