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"Napping reduces stress" — everything you need to know about daytime snoozing from the experts
"Napping reduces stress" — everything you need to know about daytime snoozing from the experts

Yahoo

time2 days ago

  • Health
  • Yahoo

"Napping reduces stress" — everything you need to know about daytime snoozing from the experts

When you buy through links on our articles, Future and its syndication partners may earn a commission. A nap, especially if you've had an early morning alarm call or bad sleep the night before, can feel refreshing. But how should you nap sensibly? A nap can help boost energy, mood and even memory, but it's not always as simple as just closing your eyes. Here, we'll cover everything you need to know about napping: when to do it, how long to nap for, and the science behind why some people wake up refreshed while others feel groggy. We'll also explore the potential benefits and drawbacks of nodding off in the daytime, including how it can affect your sleep in the long run. With insight from sleep experts and the latest research, read on to find out how to make napping work for you. Sleep is a way to recharge our bodies overnight, with 7-9 hours being the recommended amount healthy adults should aim for each night. When we sleep for this long, our bodies cycle through sleep cycles, which generally last around 90-100 minutes. This is where we'll go into different stages of sleep, including light, deep and REM sleep. All sleep stages are important for the body and mind. A nap is a much shorter sleep, and can be anything from a quick 10-minute nap to a longer one which lasts an hour and a half. If we have a quick nap, we won't fall into the deep or REM stages, whereas if it's a longer nap, we'll normally be able to complete a full sleep cycle before we wake licensed clinical psychologist specializing in sleep and trauma, Dr. Leah Kaylor, says you should be wary of napping too much as 'excessive daytime napping can be a sign of underlying issues like obstructive sleep apnea or depression, and may worsen sleep regulation if the root cause isn't treated.' As well as helping you feel less tired, there are plenty of benefits to napping. Just like getting a good night's sleep, napping can boost our memory. 'Napping supports memory consolidation, especially declarative memory (facts, knowledge) and procedural memory (skills)," Dr. Kaylor says. "During naps, the brain replays and integrates new information,' she has also shown that naps can help to improve longer-term memory. One study found that students who had an hour-long nap after learning retained factual knowledge better, compared to cramming or taking a break, when tested a week later. Another study looking at the impact of mid-afternoon nap duration found that "only naps of 30 min improved memory encoding." Naps, even as short as '10 minutes, have been shown to reduce subjective fatigue, boost alertness and improve reaction times', says sleep doctor, Dr. Lindsay Browning. This is because 'the longer someone is awake, there is a build-up of a neurotransmitter called adenosine, which leads to a growing feeling of sleepiness," she explains. "A short nap may reduce the build-up of adenosine, helping to reduce fatigue,' the doctor adds. If you've been feeling a bit grumpy, Dr. Kaylor says that a nap could boost your mood. 'Napping reduces stress and improves emotional regulation," she says. "Even a brief nap (as short as 10 minutes) can lead to improved self-reported mood and decreased irritability.' As well as the benefits, you should also know about the drawbacks to napping before you get too comfy. Napping can make you groggy due to a phenomenon called sleep inertia says Dr. Browning. 'This is the feeling of disorientation and grogginess that occurs immediately after waking from a nap,' she explains. But, why does this happen? 'Your body has sleep cycles of approximately one and a half hours, and if you wake up in the middle of one of these cycles, particularly during the deep sleep phase, you will likely feel sleepier than you did before the nap," Dr. Browning says. We all have an internal body clock, which is called the circadian rhythm, and it helps to regulate our sleep patterns; however, napping could affect it, says Dr. Browning, especially if the timing of your nap is off. 'This depends on your bedtime and chronotype," she says. "Late chronotypes (owls) may benefit from slightly later naps compared to early chronotypes (larks) without disrupting their sleep." "Napping too late in the afternoon can interfere with your nighttime sleep,' she adds. Dr. Browning adds that research suggests that people who 'regularly nap, especially long naps, tend to have poorer health outcomes (such as an increased risk of heart disease and obesity) than those who don't, but this may reflect underlying health issues or be a symptom of an undiagnosed sleep disorder.' Her advice is backed up by this scientific review in 2017, which found that "frequent napping is associated with negative health outcomes in older adults." If you've decided on a nap, what's the best way to do it? Our experts share some dos and don'ts when it comes to napping Nap before 3pm: Dr. Browning says that you should time your nap according to your bedtime. 'If your usual bedtime is around 11 pm, you should aim to nap between 1-3 pm, making sure to finish any naps before 3 pm. Napping too late in the day can reduce sleep pressure, making it difficult to fall asleep later.' Nap for 20 to 30 minutes: Napping duration is an important aspect too. 'Daytime naps are usually best when they are short, somewhere around 20-30 minutes, and occur earlier in the day, before 2 or 3pm. Following these simple guidelines limits the potential of the nap disrupting your nighttime sleep,' says Joseph Dzierzewski, lead researcher at the National Sleep Foundation. Nap without an alarm: Having an alarm wake you up, especially when you're happily dozing, may feel harsh, but it's always a good idea. 'To avoid oversleeping and entering the groggiest part of a sleep cycle, always set an alarm before you fall asleep to have an optimally timed nap,' says Dr. Browning. Nap in the evening: 'You should also avoid unintentional naps, especially in the evening while relaxing on the sofa,' she says. 'These naps can significantly reduce your sleep drive, making it harder to fall asleep at night since you've already had sleep close to your bedtime.' Nap for too long: If you're jet lagged or just need a longer nap, make sure it's only for an hour and a half, says Dr. Browning. 'This is because your body cycles through sleep stages in roughly 90-minute intervals. Waking up during the deep sleep phase of a cycle can leave you feeling groggier than before."

Hugh Grant Accidentally Becomes a Meme After Falling Asleep at Wimbledon
Hugh Grant Accidentally Becomes a Meme After Falling Asleep at Wimbledon

Yahoo

time09-07-2025

  • Entertainment
  • Yahoo

Hugh Grant Accidentally Becomes a Meme After Falling Asleep at Wimbledon

Hugh Grant attended the Wimbledon quarter-finals Wednesday, but rather than watching a tennis match from his very exclusive seat, the 'Bridget Jones' star accidentally took a trip to Nodding Hill. As the telecast turned its cameras to Grant, viewers at home noticed that the actor had apparently fallen asleep. It wasn't long until social media users began sharing memes about the extremely costly nap. More from TheWrap Hugh Grant Accidentally Becomes a Meme After Falling Asleep at Wimbledon X's Daily Users Dropped 10% in Linda Yaccarino's Final Year Elon Musk's AI Chatbot Grok Responds With Antisemitic Rhetoric After 'Anti-Woke' Update 'Superman' First Reactions Praise James Gunn, David Corenswet's Man of Steel: 'Shakes the Rust Off of an Entire Genre' Grant's tickets weren't just pricey — they were priceless. Not only did the actor fall asleep at the popular event, he did so in the highly exclusive Royal Box. The invite-only seats in the 74-person Centre Court suite is often occupied by members of royal families as well as heads of state, tennis stars and other prominent celebrities. Sitting directly in front of Grant was Queen Camilla. Some took Grant's slumber as a sign of a boring match. Others expressed frustration that the 64-year-old star would take a coveted seat only to sleep through the function. You can see some of the social media reactions to Grant's big nap below: – so what if it's 2 AM, let me watch another episode me at work the next day: — Đorđe (@theDjole) July 9, 2025 Hugh Grant is taking one of the most expensive naps in human history right now — BetMGM (@BetMGM) July 9, 2025 Hugh Grant being asleep behind Queen Camilla at the Djokovic match#Wimbledon — Brit of a Reality Check (@BritsandBlobs) July 9, 2025 Hugh Grant asleep at the tennis # — Scarlett Pebble  (@Pebble2012) July 9, 2025 People have been queuing since 3am to get into Wimbledon to have a chance of being able to be at this match or even to watch it on the big screen in the grounds. And Hugh Grant slept through the tie I think it is rude. — Miss Jo (@therealmissjo) July 9, 2025 Now why Hugh Grant look like he asleep at #WIMBLEDON — Ayana| (@AyanaMonique) July 9, 2025 Not convinced Hugh Grant is someone check on him as he's a National treasure. #wimbledon#wimbledon2025#bbctennis#hughgrant#Djokovic# — Karl Cunliffe (@KDCunliffe) July 9, 2025 Hugh Grant asleep during the Djokovic match Even he's bored of Novax's pushing — Fednanen #MarescaOut (@fednanen) July 9, 2025 Hugh grant sleeping while watching cobolli vs djokovic is k1lling me #Wimbledon2025 — Flav⎊ (@Darveyinbed) July 9, 2025 Hugh Grant Wimbledon 2025 — Retro Toys and Cartoons (@toys_retro) July 9, 2025 We are all Hugh Grant # — KG Miles (@barberville) July 9, 2025 Hugh Grant dreaming of a Jannik Sinner vs. Carlos Alcaraz final at #Wimbledon… right now… in the Royal Box — Randy Walker (@TennisPublisher) July 9, 2025 hugh grant would not have fallen asleep watching the final match of challengers (2024) — niamh (@niamhtaysvers) July 9, 2025 Hugh Grant looks like he's enjoying the tennis # — Stephen Havard (@StephenHavard) July 9, 2025 What is audacity? It's daring to sleep in the middle of the Royal Box (How can Hugh Grant sleep during this Djokovic v Cobolli? ) — We Are Tennis (@WeAreTennis) July 9, 2025 Hugh Grant is catching some z's — DraftKings (@DraftKings) July 9, 2025 Hugh Grant waking up to see he's been caught napping in the Royal Box at Wimbledon… — AntiDanGuy (@17Prguy) July 9, 2025 Suffice it to say, Grant will have a lot of scrolling to do when he wakes up. The post Hugh Grant Accidentally Becomes a Meme After Falling Asleep at Wimbledon appeared first on TheWrap.

Today's NYT Strands Hints, Answer and Help for July 10 #494
Today's NYT Strands Hints, Answer and Help for July 10 #494

CNET

time09-07-2025

  • Entertainment
  • CNET

Today's NYT Strands Hints, Answer and Help for July 10 #494

Looking for the most recent Strands answer? Click here for our daily Strands hints, as well as our daily answers and hints for The New York Times Mini Crossword, Wordle, Connections and Connections: Sports Edition puzzles. Today's NYT Strands puzzle is a bit tricky. There's at least one answer that seems more British than American, so think globally. If you need hints and answers, read on. I go into depth about the rules for Strands in this story. If you're looking for today's Wordle, Connections and Mini Crossword answers, you can visit CNET's NYT puzzle hints page. Read more: NYT Connections Turns 1: These Are the 5 Toughest Puzzles So Far Hint for today's Strands puzzle Today's Strands theme is: Nap time! If that doesn't help you, here's a clue: Zzzzz... Clue words to unlock in-game hints Your goal is to find hidden words that fit the puzzle's theme. If you're stuck, find any words you can. Every time you find three words of four letters or more, Strands will reveal one of the theme words. These are the words I used to get those hints but any words of four or more letters that you find will work: DECK, DIRE, PEER, PEEL, PEELS, SLEEP, SLEE, SLEEPY, PENT, CORD, CORDS, HEAD, RAYS Answers for today's Strands puzzle These are the answers that tie into the theme. The goal of the puzzle is to find them all, including the spangram, a theme word that reaches from one side of the puzzle to the other. When you have all of them (I originally thought there were always eight but learned that the number can vary), every letter on the board will be used. Here are the nonspangram answers: SPENT, TIRED, DROWSY, WEARY, FATIGUED, KNACKERED Today's Strands spangram The completed NYT Strands puzzle for July 10, 2025, #494. NYT/Screenshot by CNET Today's Strands spangram is SLEEPYHEAD. To find it, start with the S that's four letters down on the farthest row to the left, and wind across.

Reason the 8-minute Navy SEAL sleep technique works: 'Notice the difference'
Reason the 8-minute Navy SEAL sleep technique works: 'Notice the difference'

Yahoo

time19-05-2025

  • Health
  • Yahoo

Reason the 8-minute Navy SEAL sleep technique works: 'Notice the difference'

Sleep is something I've always struggled with, and while I do love a good nap, I must admit I rarely ever actually fall asleep. Studies show that women aged 18 and older are more likely than men to wake up every night, with more than half of women aged 25-44 with children getting less than seven hours of sleep per night, compared to 38 per cent of men in the same situation. This is just the beginning, too. Around a quarter of women aged 18-24 will lose sleep due to PMS, while more than half of women aged 45-54 lose sleep due to perimenopause or menopause. Going beyond gender, however, let's be real, a lot of us are just tired and busy. We might not have time to take a nap to feel a little better rested, but a hack that has taken over social media in recent years is the eight-minute Navy SEAL nap, which claims to boost energy and alertness in just minutes. Sleep expert Elina Winnel tells Yahoo Lifestyle that the hack can certainly "work for some, but not for everyone", adding it can be "a fantastic little reset". The sleep hack was popularised by former Navy SEAL Jocko Willink, and it's a short, power-napping technique that is meant to boost energy and alertness, even if you don't quite fall asleep in that time. It involves lying down, elevating your legs above your heart and napping for eight to ten minutes. The elevated leg position is meant to help improve blood flow to the core and promote relaxation. It also reduces the blood pressure in the legs, which may allow the heart and brain to relax more easily. RELATED: $17 Bunnings hack that could give you a better night's sleep: 'Genius' Sleep expert reveals her 5 top tips to improve sleep The sleep test that could save your life - and relationship Elina explains to us, "Elevating your legs above your heart helps activate the parasympathetic nervous system (the 'rest and digest' state), reduces pressure on the lower back, supports lymphatic drainage, and may help reduce inflammation. "A short nap (8–10 minutes) keeps you in the lighter stages of sleep [which is] ideal for a quick mental and emotional refresh. It's not long enough to reach deep, slow-wave sleep (which is needed for physical repair), but that's okay if your goal is simply a midday brain reboot. For full-body restoration, consistent deep sleep at night is essential." View this post on Instagram A post shared by Brendan Fallis (@brendanfallis) So, can this hack work for everyone? The answer might not be as simple as that. "It can work for some, but not for everyone," Elina tells us. "If your nervous system is well-regulated and you're someone who can drift into a short nap with ease, it can be a fantastic little reset. But if you struggle to relax, especially in just 10 minutes, it likely won't be effective. Like most hacks, it depends on your baseline." Elina adds, however, that you can definitely be rested from a nap this short, "Yes – mentally and emotionally. A nap this short can boost alertness, lift your mood, and take the edge off fatigue. Think of it like splashing water on your face or plugging your phone in for a quick five per cent top-up. It's not a full recharge, but it might keep you from crashing." Elina explains that the ideal nap time depends on your goal, "A 10–20 minute nap can boost alertness and performance without leaving you groggy. A full sleep cycle (about 90 minutes) allows your body to move through all sleep stages, including deep sleep, vital for physical repair. "In Mediterranean cultures, 1.5–2 hour siestas were once the norm. But in today's fast-paced world, even a short nap is better than none." She adds, "Avoid naps that fall between these durations (like 30–45 minutes), especially if you're waking with an alarm — they're more likely to cause sleep inertia (grogginess), because you may wake during deep sleep, disrupting your natural sleep architecture." Elina shares an important tip that sleep isn't the only important part of a nap – rest counts too. "If falling asleep is hard—especially for overthinkers or those feeling anxious—you might not drift off," she says. "But that doesn't make it pointless. Simply lying down with your feet elevated, eyes closed, and breathing deeply can activate your relaxation response. Sleep isn't the only goal — rest counts too. The key is whether your body can let go and drop into a relaxed state." SHOP: 🧋Aussie cafe owner 'obsessed' with new coffee product: 'Staple across our three stores' 🤫 Secret feature of Aussie brand's new undies labelled a 'total game changer' for women 💅 Aussie company making beauty more accessible and less of a burden Elina also shared several other sleep hacks that might be able to help you get some extra rest: Full exhales: Most of us are already wired. The inhale amps us up; the exhale calms us down. Focus on slow, complete out-breaths. It's one of the quickest ways to shift your state. Presence breaks: One minute of full presence—feeling your feet, your breath, or your surroundings—can slow mental noise and anchor your system. Micro-meditation: Just 60–120 seconds of stillness, repeating a calming phrase like 'I'm safe. I can let go.' can help create a reset. Cold water splash: Splashing cold water on your face (or running your hands under cold water) stimulates the vagus nerve and can jolt you into calm. Slow blinking: Blinking slowly for 10–15 seconds mimics the body language of calm animals and signals safety to your brain. Touch your lips: Gently pressing or touching the lips activates the vagus nerve—another way to nudge your system into relaxation. Humming or soft vocal sounds: These stimulate the vagus nerve through vibration, helping the body settle. Nature microdose: Can't get outside? Even looking at a plant or imagining a calming natural scene can be soothing. Elina adds, "Pick one or two that feel doable, and repeat them often. You'll notice the difference."

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