Poor sleep is a major problem in today’s world, with nearly 30 percent of adults sleeping less than six hours a night on average. Inadequate sleep can contribute to insulin resistance, a precursor to diabetes. It interferes with judgment and reflexes when people are driving or operating other dangerous equipment, and it puts people at risk for high blood pressure and immune system dysfunction.
But according to French researchers, the solution is simple: take a nap.
Nap Time
In a study of 11 healthy young men, napping appeared to ameliorate the impact of sleep deprivation. When the volunteers were limited to two hours of sleep in a night, a stress hormone called norepinephrine more than doubled and it increased the body’s heart rate, blood sugar and blood pressure. Immune system markers were depressed.
Taking a 30 minute nap restored the immune system markers to normal and kept norepinephrine levels within the normal range. Napping may be a surprisingly helpful way to counteract the damages of sleep deprivation or shift work that can disrupt sleep schedules.
[Journal of Clinical Endocrinology & Metabolism, online Feb. 10, 2015]
Sleeping Pills
People who have difficulty sleeping may want some help. Although sleeping pills may be helpful in the short term, in the long run they have a number of significant disadvantages. We have written about them here.
Non-Drug Options
A healthier approach to chronic insomnia would include a regular nighttime ritual, perhaps with a hot bath about an hour before bedtime. One approach that can be very useful is cognitive behavioral therapy (CBT). You can learn more about sleeping pills and non-drug approaches to overcoming insomnia in our Guide to Getting a Good Night’s Sleep.
