The wrongs, we must right.
The fights, we must win.
The future we must secure together for our nation.
This is what's in front of us.
This determines what's next for all of us.
We are Marines. We were made for this.
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Ask your doctor if Tremfiya can help you manage the cycle of UC symptoms, call 1 -800 -526 -7736 to learn more or visit www .tremfiaradio .com How can I get the most out of daytime napping?
Thanks for asking. Cities have repeatedly shown that human sleep quality is deteriorating year after year, for a number of reasons including workaholic lifestyles and rising global temperatures.
Daytime napping shouldn't be seen as a substitute for insufficient night time sleep, but there are a number of health benefits nevertheless.
It's actually pretty natural for our bodies and has long been ingrained in a number of cultures.
When is the best time to have a nap then?
Generally speaking, you should listen to the signals your body is sending.
If you are feeling drowsy and have the opportunity to take a nap, then go for it.
But most often people tend to do so after their midday meal, between two and three pm.
The Mayo Clinic suggests that napping later than that can interfere with night time sleep.
Taking a siesta is common practice in warm countries in the Mediterranean and Middle East for example.
The word comes from the Latin oris ecsta, meaning sixth hour.
Meanwhile, English speaking countries often refer to power naps.
How can I get off to sleep quickly?
There are a number of popular choices like the military method and 4 -7 -8 breathing method or similar variations.
Find a quiet spot, lay back and relax until you drift off for a short sleep.
It's even possible to nap sitting up.
Salvador Dali would do so with a spoon in his hand.
Why the spoon you might be wondering?
Well, when he fell asleep he would wake up due to the sound of it hitting the floor.
Bear in mind napping badly can be counterproductive.
If you go over 30 minutes you may enter a deep sleep phase and then feel groggy and disoriented when you wake up.
As a result you end up more tired than before you took the nap so any benefits are basically wiped out.
With practice, anyone can limit their naps to 30 minutes.
You can start out by setting an alarm to wake you up at the right time and then your body will get used to it.
It's important to wake up gradually, you shouldn't jump up right away.
Take 2 or 3 minutes to stretch out your muscles and then sit upright on the edge of the bed.
For many years, scientists have been studying the benefits of sleep in all its forms.
Tests have shown naps to be as beneficial as a full night's sleep for some cognitive functions, like memory -related tasks.
Meanwhile, a widely reported study of 23 ,000 Greek adults in the late 1990s found that participants were 34 % less likely to die of heart disease if they napped frequently.
There you have it! Now you know how to get the most out of daytime napping.
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