Hormonal health and immunity are adversely affected by inadequate sleep. The US Centers for Disease Control and Prevention (CDC) highlights negative impacts of sleep deficiency including reduced job productivity, increased risk of accidents, high blood pressure, depression, obesity, and type 2 diabetes.
However, researchers in France suggest that taking a 30-minute nap can help get those hormones back on track and help restore immune function to an optimal level.
The Importance of Hormonal Health
Hormonal imbalances and weakened immune systems are largely driven by the growing sleep deficiency where approximately 30 percent of Americans get six hours or less of sleep per night. Hormonal imbalances may lead to an increased stress response, whereas weakened immune system functionality can leave you susceptible to various infections.
The Power of Napping
A study led by researcher Brice Faraut of the Université Paris Descartes-Sorbonne Paris Cité, contends that napping has the potential to reverse the hormonal impact caused by poor sleep. The study is the first to reveal that napping can restore biomarkers of neuroendocrine and immune health to normal levels.
In the study, the researchers examined people who only slept for two hours per night to see how the lack of slumber influenced their hormones. They discovered that too little sleep more than doubled levels of norepinephrine – a neurotransmitter and stress hormone which the body uses in its fight-or-flight reaction to dangerous situations. In response to the release of norepinephrine, the heart rate skyrockets, blood pressure climbs, and blood sugar goes up.
The Norepinephrine Reset
When participants in the study took a 30-minute nap, norepinephrine levels returned to normal, indicating that short naps can help manage stress hormone levels and their consequences. Sleep deprivation also impacts the levels of interleukin-6, an immunity protein that helps fight off viral infections. Levels of this protein decrease after a night of little sleep, but after participants napped, the levels returned to normal, suggesting that a nap helps the immune system function optimally.
Addressing Sleep Deprivation
Faraut suggests that napping may offer a way to counter the damaging effects of sleep barriers by helping the immune and neuroendocrine systems recover. The findings support the development of practical strategies for addressing sleep-deprived populations, such as night and shift workers.
To get the most benefit from your nap, make sure you find a quiet, dark, and comfortable environment to rest in, and &fe&fffting a consistent nap schedule, aiming for prime naptime that is said to occur between 1 pm and 3 pm, according to the National Sleep Foundation. However, be cautious about napping for longer than 30 minutes to avoid feeling groggy or disrupting nighttime sleep.
Ultimately, 30 minutes may be all you need to restore hormonal balance, improve your immune function, and boost your overall health substantially. Give it a try, and you might be surprised at the effects a quick power nap can have on your well-being.
