No matter what I’m doing throughout the day, I love to have a short daytime naps in the afternoon. Napping is the sweetest time of the day for a lot of people, as myself, but it is also very beneficial.
This mini-vacation in the middle of the day is the best and easiest way to rejuvenate and relax, and give your body the proper boost so it can deal with everything that has happened through the day, reset and repair itself for tomorrow.
The lack of sleep can have huge effects on your health, unfortunately our hectic lifestyles rarely leave us time for a proper rest.
Chronic sleep deprivation might lead to serious problems, because sleep is crucial for the brain function. However, it is linked to increased activity of the sympathetic nervous system. This is causing chronic stress which is affecting the circadian rhythm and metabolism, and can lead to chronic systemic inflammation!
This can be the reason for the anxiety or depression you’re dealing with, some cardiovascular diseases and diabetes, general body pain, weight gain, hormonal imbalance, gastrointestinal problems, infections, and arthritis.
The lack of sleep might also trigger performance and cognitive deficits, memory issues, and mood disorders.
This is why a midday nap can be very helpful:
- An examination distributed in the BMJ Journal, Heart, demonstrated that the danger of cardiovascular infection and CVD occasions was lower in individuals who snoozed even just two times every week. Yue Leng, Ph.D., and Dr. Kristine Yaffe, of the University of California, San Francisco, commented: While the specific physiological pathways connecting daytime resting to (cardiovascular disease) risk isn’t clear. This research adds to the progressing banter on the health ramifications of snoozing and proposes that it may not exclusively be the length, yet in addition the recurrence that issues
- Various researchers guarantee that 60 to an hour and a half of snoozing can be as gainful for the cerebrum as an entire night’s rest. A 2010 Harvard University study indicated that even short rests support memory and learning capacities
- Bill Anthony, an American clinician, and executive of the Harvard University Psychiatric Rehabilitation Center cases that snoozes definitely lower cortisol levels in the body. These days, our pressure high ways of life keep the thoughtful sensory system continually dynamic, which triggers the arrival of epinephrine (otherwise known as adrenaline) into your circulation system, and the degrees of cortisol increase.
- Indeed, even a short rest toward the evening supports sharpness and response time and causes us become not so much rash but rather more tolerant of dissatisfaction. College of Michigan doctoral understudy Jennifer Goldschmied clarifies: Dissatisfaction resilience is one feature of feeling guideline. I speculate dozing gives us more separation (from an enthusiastic event) – it’s not just about the progression of time.
A nap has been found to be more efficient than caffeine in terms of improving memory consolidation and perceptual learning.
However, despite the fact that you may know all the advantages of snoozing, you probably won’t have sufficient opportunity to appreciate an hour and a half rest in the day. Most specialists clarify that in the event that you are not restless, snoozing for 20-30 minutes is sufficient to invigorate you.
Here’s what you can expect from your nap:
- 20 minute nap – Improves memory, motor learning skills, and memory.
- 20 to 30 minute nap – Increases creativity and boosts memory.
- 30 to 60 minute nap – Enhances your memory and decision-making skills.
- 60 to 90 minute nap – Is the most beneficial one, and it ensure REM sleep, it improves the problem-solving skills, and restarts the brain.
Choose a quiet and dark room, with a comfortable air temperature. Some researches suggest that spending time in bad can also be beneficial, but it’s better to take a nap.
Timing is important, so sleeping the wrong length of time might lead to sleep inertia, and you’ll end up feeling groggy, and more tired after you’ve taken a nap.
Also, try to nap in the early afternoon, because napping after three in the afternoon might interfere with your night sleeping. Just as in the morning, you will need a couple of minutes to be fully alert, so give yourself some time to wake up properly.