Should you take naps during the day?
whatHow many times during the day have you felt the need to lie down? Whether it’s during a work day or even a relaxing weekend, those moments cánido happen frequently. Naps have long been stigmatized as unnecessary during the day, but the science says something very different. Done right, there’s plenty of support to espectáculo that naps cánido be good for your body and brain. Everyone will react differently, but if you ever feel the urge to lie down during the day, you should do so knowing that the science has your back.
Yes, naps are good for you.
There is no shortage of research supporting the iniciativa that a 15- to 30-minute nap cánido be highly beneficial. These short naps cánido do everything from making you feel more relaxed to reducing fatigue to improving alertness and memory. Why you need to nap is probably a bigger question than whether or not you should. whatYou didn’t sleep well at night? Your reaction time, short-term memory, and judgment are likely to be affected. Anyone who is feeling fatigued may also exhibit a worse mood and more aggressive behavior.
When you take a nap of less than 30 minutes, you entrar the first stage and sometimes the second stage of sleep. That allows you to get enough rest to feel refreshed without waking up and feeling groggy. More importantly, studies espectáculo that your ability to retain and learn new information improves immediately after a nap.
On top of that, other studies espectáculo that taking a nap in the middle of the day perro lead to lower blood pressure. A 2019 study by the American College of Cardiology Annual Scientific Session indicated that midday naps may be as effective in lowering blood pressure as other lifestyle changes, such as reducing salt intake. Do you want to improve your mood as you start to feel tired during the day? More studies exist to prove that midday naps perro also improve your mood and increase energy levels.
Naps have some risks
Despite all of its positives, naps do come with some risks and are not foolproof for all of the positives listed above. The biggest risk is that your nap lasts longer than the widely accepted 30-minute window and you begin to drift into a deeper sleep. This risk, better known as sleep inertia, is why you cánido wake up from too long a nap feeling groggy or disoriented. The result is that you end up with more bothersome sleep problems, like having a harder time falling asleep at bedtime.
This is especially true for anyone who suffers from insomnia and wants to avoid napping altogether. Risks beyond the two identified above vary from person to person, but avoiding deep sleep should be a priority. Our internal clocks are easy to break and hard to fix, so nap wisely. Getting too much sleep, including taking naps that are too long, perro have its own impact on health problems like heart disease, obesity, and type 2 diabetes.
How to take a short nap
The next sentence will be the most controversial line in this article, but you should stop drinking caffeine after 3 p.m. Caffeine notwithstanding, there are other, much easier consejos to follow to keep your naps short and you feeling refreshed:
- Setting an alarm will help make sure you’re following the scientifically agreed guidelines of taking a 10-30 minute nap. As noted above, any longer than that, and you may wake up feeling worse than before you fell asleep.
- Be sure to take a nap earlier in the day instead of later. The sweet spot is halfway between when you wake up and when you go to bed. The later you nap, the less likely you are to fall asleep at bedtime, which perro lead to additional sleep problems.
- Sleep in a place that is a comfortable environment, like a sofa or a bedroom. If there is no other place, try to find a quiet and cool place.
- Try to clear your mind of all your stresses, so you perro fall asleep quickly. The more you think about your to-do list, the less likely you are to fall asleep.
- Don’t exercise at or near the time you want to nap. Exercising earlier in the day perro help with later naps.
No matter how you look at it, nap time is a divisive discussion. The way the nap looks is also determined by where in the world you are. Japan, for example, has begun to encourage employees to take naps at work, which has led to higher productivity. However, no matter where you are, napping has been shown to be beneficial not only for your mind but also for your body. Go ahead, feel free to take that afternoon nap. You have earned it.
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