WHAT YOU SHOULD KNOW ABOUT NAPS AND NOCTURIA

From Worldometer (new  COVID-19 deaths yesterday):

        DAY   USA   WORLD   Brazil     India  South Africa

June     9    1093     4732         1185       246       82

July    22     1205     7128         1293      1120     572

Aug    12     1504     6556        1242        835     130

Sept     9     1208      6222       1136       1168       82

Oct     21     1225      6849         571        703       85

Nov    25      2304    12025        620        518     118

Dec    30      3880    14748       1224       299     465

Jan     14       4142     15512        1151         189     712              

Feb      3       4005    14265       1209       107     398

          25       2414    10578         1582        119     144

Mar     2        1989    9490         1726        110     194

          31         1115   12301          3950       458      58

April   6         906   11787           4211         631      37

May    4         853   13667          3025      3786     59

Summary:

• India had its most number of new deaths ever.
• India had 382,691 new cases, more than half of the World total, meaning that for the next two weeks at least it will continue to suffer from 4000 new deaths/day.
• The U.S, had 42,354 new cases, #3 to Brazil at 69,378.
• The UK only had 4 new deaths.
• China had 17 new cases and no new deaths.

Here is an easy to understand and comprehensive summary of all the world vaccines.  It was originally written in November of last year, but updated today.

Naps you know, but Nocturia?  I will deal with the latter at the very end.  Two years ago this blog site posted on magnesium and naps.  It started with the letter S for good health:

• sufficient Sleep
• less Stress
• minimal Sitting
• safe Sex

To further quote:

Research indicates supplemental magnesium can improve sleep quality, especially in people with poor sleep. Magnesium can also help insomnia that’s linked to the sleep disorder restless-leg syndrome.

If you are into pills, Mg citrate and Mg chelates are best.  But certainly check with your doctor if you are leaning in this direction.  In any case, most of us consume a sufficient quantity of magnesium in our daily diet.  Magnesium is found in:

• Green, leafy vegetables, like spinach
• Nuts
• Beans, peas, and soybeans
• Whole-grain cereals

As much as affecting sleep quality, a lack of magnesium can cause inflammation and high blood pressure.  I re-bring this element up because we read about vitamins and other minerals, but rarely is magnesium mentioned.

Eight years ago I posted on:  FEEL TIRED?  DID YOU KNOW THAT TODAY IS NATIONAL NAPPING DAY?  I referred you to an article entitled The Surprising Health Benefits of Napping.  One of the tidbits shared was:

A Stanford University study found that if you lack sleep, it triggers gherkin, which is a hormone that makes you want to eat more. It also lowers the level of leptin, which is the hormone that tells you you’re full. So, without sleep, you eat more and your body can’t tell you when you’ve had enough.

Another reason why more sleep can lead to lower weight.

Today I'll include some updates on recent studies about napping.  In general the medical profession recommends sleeping well at night as shown to the right and NOT nap.  If you sleep those hours indicated to the right, and still want to take a nap, it could be because your sleep quality was not good.  

The Cleveland Clinic reported that a recent study surveyed 3,462 from Switzerland on their napping habits over a five-year period:

• Those who napped 2 or 3 times/week had improved cardiovascular events.
• Napping 1-2 times/week helps keep you alive longer.
• This advantage disappeared if you napped 6-7 times/weekly.
• Power naps of 15-20 minutes are recommended rather than longer durations.  In other words, don't nap longer than 20 minutes.

The Sleep Foundation reported:

• One-third of Americans nap.
• Types of a nap:
• Recovery:  to compensate for sleep loss.
• Prophylactic:  to prepare for future sleep loss, like before going on night shift.
• Appetitive:  to improve your mood and energy level.
• Fulfillment:  mainly for children.
• Essential:  when you are sick.
• 
  Duration?
• Five minutes:  too short.
• Thirty minutes or longer:  better to get into deep sleep, but will make you drowsy.
• The ideal period is 10-20 minutes, which is termed a power nap.

• 
  Keep in mind that napping during the daytime could interfere with your nighttime sleep.  If you have insomnia, absolutely don't nap.
• Napping can help in:
• Reducing sleepiness.
• Improve learning.
• Aiding memory formation.
• Regulating emotions.
• Driving while drowsy is dangerous, causing hundreds of thousands of car crashes annually.  Solution?  Coffee or short nap.  But best not to drive if sleepy.
• Shift working is bad for your health.
• How to limit your sleep for no more than 20 minutes:  use an alarm clock.  This I would absolutely not want to do.  Haven't yet figured out how to nap 10-20 minutes without been shocked to wake up.
• Best to nap around the mid-point of when you wake up and will go to sleep for the night.
• Sleep on a comfortable mattress in the cool, dark and quiet room.
• Easy to say, but set aside your worries when trying to nap.

Here is a video on a perfect nap.   However, it doesn't actually tell you what is perfect.  Neurologist Matthew Walker, author of Why We Sleep, on how to take an ideal nap.

So as best as I can conclude:

• Napping 1-3 times per week, while recommended by some, remains controversial.
• The duration should be 10-20 minutes.
• Napping much longer seems to be detrimental in different ways.
• Try to avoid the vicious cycle of making up a poor night of sleep with a long nap because this compounds the problem the following night.

Finally, Nocturia, the frequent need to urinate during the night.  While the elderly is likely affected, this problem occurs at all age levels.  Clearly, nocturia is bad because your sleep gets fragmented and there is the danger of falling.  Urinating once/night is normal.  Two or more is already nocturia.

Nocturia:

• Affects one-third of adults over the age of 30.
• About 69% of men and 76% of women over the age of 40.
• In general, 80% of elderly people are troubled.
• Some research indicates that changes in the body's circadian rhythm cause older adults to have a greater proportion of their daily urine production occur at night.
• The problem is worse for Blacks and Hispanics.
• Common during pregnancy.
• Causes 40% of people to  have difficulty in quickly getting back to sleep.
• Fall and fracture risks increase by 50% with two or more nighttime bathroom trips.
• Reduces your score on quality of life measurements.
• Increases your mortality.
• Causes:
• Poor kidney functioning
• Excess fluid intake.
• Diabetes.
• Diuretics, from pills and caused by alcohol and caffeine.
• Swelling or fluid accumulation in the legs.
• Decreased bladder capacity.
• Enlarged prostate.
• Urinary infection.
• 
  Solutions:
• See your doctor for advice.
• Change medication to avoid diuretics.
• Reduce evening fluid intake.
• Decrease consumption of alcohol and caffeine, beginning in the afternoon.
• A warm bath an hour or two before bedtime helps for some.
• Elevating legs an hour or more before bed.

• 
  Improve sleep hygiene:
• Keep a constant sleep schedule.
• Have a steady routine to get ready for bed.
• Learn relaxation techniques to put your mind at ease.
• Get daily exercise.
• Comfortable mattress, pillows and bedding
• Cool temperature.  
• The ideal temperature is 65 F, but depends on the person, so 60-67 F is a good range.
• I keep my temperature at 70 F, but that is mostly because I hate to get out of bed if below that.  Looks like I'll need to readjust to a lower temperature.
• Minimal light and noise.
• Pleasant smell.
• Minimize electronic devices.

After showing those two dogs napping above, I thought the following would be a good way to end this posting today:

Well, one more:

To finally close, a happy Cinco de Mayo.  Tomorrow I will reveal an upgraded Gourmet Margarita with a planned Mexican meal.

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