This Is Exactly How Long a Nap Should Be

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If you plan on curling up under your desk for a few minutes of shut-eye after lunch (Hey, you have to recharge somehow, right?), just make sure to set an alarm for 20 minutes from the time you close your eyes. According to the National Sleep Foundation’s blog, 20 minutes is the perfect amount of sleep to get if you’re looking to wake up with post-nap benefits like increased alertness, enhanced performance, and an improved mood. And sleeping any longer than that in the middle of the day could leave you worse off than no nap at all.
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5 Science-Backed Ways to Beat Daylight Saving Time Exhaustion

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Surprise! You lost an hour of sleep last night. Daylight Saving Time officially began this morning at 2 a.m. today when — POOF! — without pomp or circumstance, an hour of your day simply vanished into thin air.

So it’s no surprise that you’re feeling extra sleepy this Sunday and may continue to feel so for the next day or two as your body adjusts. If you’re looking for a few tricks to help your beat the waves of exhaustion, here’s what science suggests.  Read more »

Why You Should Sleep With Your Socks On

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Going to bed with your socks still on your feet might sound a little weird to some of you — kind of like wearing a pair of gloves to bed. But hear us out: the National Sleep Foundation explains on its blog that wearing a pair of socks to bed might be the key to making sleep come easy.
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How Much Sleep Do You Really Need?

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We’ve been talking a lot about sleep here on Be Well Philly lately. There’s a reason: Most of us simply don’t get enough of it. Or, as hard as we try, we can’t seem to get the kind of quality sleep our bodies need reset and recharge. In fact, somewhere in the neighborhood of 50 to 70 million U.S. adults report having some kind of sleep or wakefulness disorder.

The result? A 2009 survey of nearly 75,000 adults in 12 states found that 35.3 percent reported getting less than seven hours of sleep per night, 37.9 percent said they fell asleep unintentionally during the day at least one time in the past month, and 4.7 percent admitted they’d fallen asleep driving at least once in the last month.

So yeah. It’s an issue.

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Your Nighttime Zen Guide: How 7 Philly Yogis Prep for a Good Night’s Sleep

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Sleeping can be hard work, y’all. We all have to do it, but many of us have a really hard time doing it well. And now, thanks to Netflix in bed and iPhones under our pillows, turning off the lights and tuning out of the world for a solid seven hours is harder than ever.

So in an effort to help us all master the sleep game, I went to the zen masters of Philly: I asked seven Philly yoga instructors to dish on their bedtime routines. While each of the instructors had their own unique pre-bed rituals, including calming essential oils and — gasp! — whiskey, one theme rang true throughout: Nearly all of the instructors mentioned a conscious practice of gratitude before bed.

Tonight, when I hit the sack, instead of driving myself crazy thinking of all the things I wish I had or wish I’d done today, I’m going to try this whole gratitude thing. Hopefully, a long and uninterrupted night of shut-eye will follow. See what else these Philly yoga instructors’ bedtime routines call for below.

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