8 Scientific Benefits of Napping

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iStock

Even on the best of days, life can be exhausting. If you find your energy flagging in the middle of the day, you might like to know that 34 percent of Americans nap. Napping is a healthy way to restore the deficits of sleep deprivation. Whether you bow down to the ritual of a mid-afternoon siesta or never stop to snooze, you may think twice about the power of napping after reading about these eight benefits—just in time for National Nappy Day.

1. Napping can boost your immune system.

Sleep deprivation—particularly repeated, chronic lack of sleep—takes a toll on your neuroendocrine and immune functions by increasing inflammatory molecules known as cytokines, as well as stress hormones like cortisol and norepinephrine. A 2015 study in the Journal of Clinical Endocrinology & Metabolism took 11 healthy young men and restricted them to a night of only two hours of sleep. Blood and urine tests measured higher cytokines and levels of norepinephrine in both groups after sleep deprivation. The following day, one group was given two half-hour naps, while the control group did not have any naps. Blood and urine samples of those who napped showed that their cytokines and norepinephrine levels had returned to normal, as though they had never lost a night of sleep.

2. A nap can improve night alertness.

For people who work at night, or through the night, several studies have shown that naps from between 30 minutes and four hours long that are taken in advance of the shift—what's known as a "prophylactic nap"—improve performance and alertness. These naps can also improve nighttime driving alertness on the way home from the shift. However, most of these studies also include the administration of caffeine, which likely contributed. Yet a 1995 study in Sleep, which compared naps and caffeine, found that "naps, in general, provided longer and less graded changes in performance, mood and alertness than did caffeine, which displayed peak effectiveness and loss of effect within about six hours."

3. Naps + caffeine are a one-two punch against sleepiness. Just ask a surgeon!

Surgeons must often perform continuous surgery for hours longer than the average person would ever have to persist at a task. A 1994 study in the journal Ergonomics found that naps were indeed effective at keeping surgeons who had to remain awake for 24 hours alert, but only when caffeine was administered, too. Neither naps or caffeine alone were sufficient.

4. Frequent naps can improve daytime alertness.

Daytime napping also appears to improve mental alertness and performance, according to a number of laboratory studies. However, researchers found that shorter naps were more effective than longer ones. The most effective time of them all was 10 minutes, which produced the best outcomes in all sleep measures including "subjective sleepiness, fatigue, vigor, and cognitive performance." A 30-minute nap could produce the same effects but brought about "a period of impaired alertness."

5. Naps can help you learn new skills.

If you want to get better at learning a new skill, you might want to take more frequent naps. A 2006 study in Biological Physiology broke participants into two groups: those who napped frequently and those who napped sporadically. Each group was given a nap before a reading task. Habitual nappers—people who reported napping frequently—did better on the reading and retention task. Researchers determined that the brains of habitual nappers consolidated motor learning better, which is part of the process of learning a new skill.

6. Napping can improve your physical stamina.

It turns out that napping is not only just good for mental processes, but has a positive impact on physical stamina and performance as well. A 2007 study in the Journal of Sports Sciences put 10 healthy men through a series of sprints before and after a 30-minute, post-lunch nap. Sprint times improved after the naps, suggesting to the researchers that a post-lunch nap "improves alertness and aspects of mental and physical performance following partial sleep loss." They suggest that napping may be an important part of the regimens of athletes who are undergoing restricted sleep during training or competition.

7. Want to improve your memory? Take a nap!

One of the many functions of regular nighttime sleep is to consolidate memory. A 2010 study in Neurobiology of Learning and Memory set out to see whether daytime naps also improve memory processes, particularly associative memory (the ability to make connections between unrelated objects). Thirty-one healthy participants were given a learning task at 12 p.m. to memorize two sets of face-object photograph pairs. The objects in each pair occurred in both sets but were paired with different faces. Participants were broken into two groups: those who had a 90-minute daytime nap or those who did not. At 4:30 p.m., participants who napped showed notably better retention of associative memory.

8. A 90-minute nap is as good as a full night's sleep for perceptual learning.

Previous research demonstrated that people perform better on a visual texture-distinguishing task after a night of sleep than they do immediately after learning it. A 2003 study in Nature Neuroscience found that people performed just as well on the test after a 60- to 90-minute nap as they did after a full night of slumber.

"What's amazing is that in a 90-minute nap, you can get the same [learning] benefits as an eight-hour sleep period," lead author Sarah Mednick said in an interview with the American Psychological Association. "The nap is having an additive benefit on top of a good night of sleep."

This article originally ran in 2017.

A Simple Skin Swab Could Soon Identify People at Risk for Parkinson's

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iStock.com/stevanovicigor

More than 200 years have passed since physician James Parkinson first identified the degenerative neurological disorder that bears his name. Over five million people worldwide suffer from Parkinson’s disease, a neurological condition characterized by muscle tremors and other symptoms. Diagnosis is based on those symptoms rather than blood tests, brain imaging, or any other laboratory evidence.

Now, science may be close to a simple and non-invasive method for diagnosing the disease based on a waxy substance called sebum, which people secrete through their skin. And it’s thanks to a woman with the unique ability to sniff out differences in the sebum of those with Parkinson's—years before a diagnosis can be made.

The Guardian describes how researchers at the University of Manchester partnered with a nurse named Joy Milne, a "super smeller" who can detect a unique odor emanating from Parkinson's patients that is unnoticeable to most people. Working with Tilo Kunath, a neurobiologist at Edinburgh University, Milne and the researchers pinpointed the strongest odor coming from the patients' upper backs, where sebum-emitting pores are concentrated.

For a new study in the journal ACS Central Science, the researchers analyzed skin swabs from 64 Parkinson's and non-Parkinson's subjects and found that three substances—eicosane, hippuric acid, and octadecanal—were present in higher concentrations in the Parkinson’s patients. One substance, perillic aldehyde, was lower. Milne confirmed that these swabs bore the distinct, musky odor associated with Parkinson’s patients.

Researchers also found no difference between patients who took drugs to control symptoms and those who did not, meaning that drug metabolites had no influence on the odor or compounds.

The next step will be to swab a a much larger cohort of Parkinson’s patients and healthy volunteers to see if the results are consistent and reliable. If these compounds are able to accurately identify Parkinson’s, researchers are optimistic that it could lead to earlier diagnosis and more effective interventions.

[h/t The Guardian]

7 Smart Cleaning Devices to Help Keep Your Allergies at Bay

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iStock

Just because you hate cleaning doesn’t mean you need to live in filth. You may not be able to buy a robot maid straight out of The Jetsons (yet), but there are plenty of automated ways to clean your house, if you’re willing to shell out a few extra dollars for the joy of watching a machine do your work for you. Here are seven pieces of technology that can help you combat dust, dirt, and allergens at home without lifting a finger.

1. iRobot Roomba

A robot vacuum skirts the wall of a room with wooden floors.
iRobot

The Roomba has long been the gold standard in robotic vacuuming. While it may not be as effective as the human hand at getting into tight corners and over thick rugs, there’s no better way to clean the entire house while you sit on the couch watching television. You can preschedule cleanings so that your handy helper tidies up while you’re at work, and acoustic sensors help the robot flag particularly dirty patches of floor for extra attention. Newer versions are compatible with the Amazon Echo, meaning you can vacuum your home without even pressing a button. The higher-end models offer even more features: Roomba 900 series maps out its route through your home in the iRobot app to give you precise data on where it cleaned and what areas it spent the most time on, while the Roomba i7+ can empty its own dust bin.

Buy it on on Amazon starting at $270. In addition to Amazon, you can get the budget Roomba 675 from Best Buy, Walmart, or the retailers below:

2. Hoover REACT Vacuum

A Hoover React vacuum
Hoover

Hoover's REACT series of vacuums takes the upright to new heights. Outfitted with FloorSense technology, these smart vacuums know when you move from carpet to hard wood to tile, and can adjust the brush speed accordingly: On carpet, it'll use a faster brush speed to lift out stubborn dirt; when you move from the bedroom to the kitchen, the brush will slow down to prevent dirt debris from spreading. The REACT line is also Bluetooth compatible, so you can connect to the Hoover app in order to customize your FloorSense settings and monitor your machine's filter. The icing on the cake (for the pet-loving Mental Floss staff) is its superior suction and sealed allergen system that banishes pet hair from your upholstery and floor (at least temporarily).

Buy it on Amazon ($174), Walmart ($174), or from one of the retailers below:

3. Braava Jet

A Braava jet mops a hardwood floor while a dog looks on.
The Braava Jet 240

While iRobot’s foray into automated mopping isn’t as advanced as its vacuuming products, the Braava jet mopping ‘bot, first released in 2016, makes a decent pass at cleaning kitchens, bathrooms, and wood floors. Designed for any hard surface, the Braava 240 comes with three different settings—wet mopping, damp sweeping, and dry sweeping—and can be controlled using the iRobot app. The petite cube vibrates stains and dirt away using disposable pads ($8 for a 10-pack or $14 for two reusable pads) specific to the cleaning setting. The pricier, newer model, the Braava 380t, has just two settings—dry or a wet—but it can mop for up to 150 minutes on a single charge and is compatible with Swiffer and other cleaning cloths.

Buy it on Amazon ($170), Walmart ($185), or at one of the retailers below:

4. Everybot

A robot mop navigates around a planter in a living room.
Everybot

Funded on Indiegogo in 2017, the Korean-made Everybot packs more power than the Braava. It’s a little bigger and can’t be controlled by an app, but its dual-spinning mops are designed to tackle spills and tough stains across the house with one touch of a button. It comes equipped with six different cleaning patterns as well as the ability to control its direction manually with a remote control. The mopping pads can be thrown in the washing machine or scrubbed by hand. It can also function as a duster: The robot has a handle on top, and you can grab it and run it over any surface, including windows.

Buy it on Amazon for $304 or from one of the retailers below:

5. Litter-Robot

A cat sits inside the mouth of the Litter-Robot.
Litter-Robot

No one likes a full litter box—not even your cat. So unless you’ve trained your cat to go in the toilet, you could probably use a litter box robot to keep your scooping duties to a minimum. The Litter-Robot looks a little like a kitty rocket ship and can save you some major smells. When the cat steps on the sensor upon entering the box, it triggers a countdown clock to the next cleaning cycle. Seven minutes later, when your cat is long gone, the orb-like litter box rotates, sifting the waste down into a filtered storage bin below. You only need to empty out the waste bin every few days as it fills up, and there’s never a smell—perfect for a house with multiple cats. Some reviewers note that it cuts down on their litter-and-dust triggered allergies, too.

Buy it from Litter-Robot for $449.

6. Awair Air Quality Monitor

Awair air quality monitor
Awair

Get to the root of your airborne allergy problem by cleaning up the air you breathe. Awair tracks the five main factors contributing to the air quality in your home—temperature, humidity, carbon dioxide levels, chemicals, and dust—and provides recommendations for changes you can make in order to improve your air quality. Awair is also compatible with Amazon Echo, Next, and IFTTT, which means it can direct your smart switch to turn on your humidifier if the humidity level drops, turn on the AC if your home gets too hot, or notify you if carbon dioxide levels rise. (The company also makes a smaller version called the Awair Glow that doubles as a smart plug.)

Buy it on Amazon for $163 or from one of the retailers below:

7. GermGuardian 4-In-1 Air Cleaning System

GermGuardian smart air filtration system
GermGuardian

Outfitted with a True HEPA filter, this air cleaning system from GermGuardian captures 99.97 percent of allergens and asthma triggers, including pet dander and pollen, as well as reduces airborne bacteria. Use the corresponding app to monitor and control your home’s air quality from anywhere.

Buy it on Amazon ($148), Walmart ($144), or one of the retailers below:

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