Whether a good nap is the easiest question to answer when the most famous businesses and organizations such as Google, Nike, and NASA all think that napping can help increase productivity. That is also why more and more companies are investing in mid-hour rest rooms and turning conference spaces into bedrooms.
In fact, naps have a multitude of health benefits, from helping to reduce stress to increasing alertness. But specifically how can naps become part of your daily schedule? Here are naps around answers and a few tips to easily get a few naps during the day.
The nap helps to increase productivity
Medical experts suggest that a nap allows for brain function restoration, memory consolidation, toxins build up throughout the day and a burst of energy. Scientific studies also show that in sleep deprived people, taking naps not only increases alertness, but also improves productivity and learning. Even naps can help boost immune function.
While the answer to the question of whether to take a good nap is not so clear-cut, in reality, not everyone needs a nap. "Especially for people with insomnia, they shouldn't take a nap," said Michael Breus, Ph.D., a board-certified sleep specialist based in Manhattan Beach, California.
If you have insomnia, naps during the day can make you feel like you don't need much sleep at night, and potentially make your condition worse. Conversely, if you've had a great restorative sleep the night before and are doing well during the day, you may not need a nap.
Poor sleep at night needs a nap to make up for it
After many studies, experts have confirmed that sleep is actually the most effective way to restore both the brain and the body. In addition, napping also helps prevent the development of chronic diseases and mental disorders. We sleep for a reason, allowing the body to rest and restore energy. Coffee and other stimulants, after all, only have short-term effects. Meanwhile, naps can give you another two to three hours of alertness.
To have a good nap, the first thing is to align your time correctly. A study often cited in 1995 by NASA found that a 26-minute nap is a person's "sweet spot", improving alertness by 54 percent and efficiency by 34 percent.
However, experts tend to agree that as little as 20 to 30 minutes is enough to be effective without making you waking up. So don't forget to set the alarm so that you don't exceed that number.
But aside from timing enough sleep, there are other ways to make naps more effective. Get started with these four techniques:
A dark, cool, quiet room is ideal for sleep. If you can't control the light, temperature or noise on your own, sleep experts recommend wearing an eye mask to sleep, taking off extra layers like a sweater, and considering playing a relaxing piece of music. . To avoid interruptions, turn off your phone in or place a do not disturb sign on your door.
A 20-30 minute nap is perfect
From 1 to 3 pm, body temperature will drop and there is an increase in levels of the hormone melatonin during sleep. This combination makes you sleepy, which is why this is a good time to take a nap.
Also don't sleep after 3 or 4 pm, it can negatively affect a good night's sleep. The expert also notes that taking a nap an hour or two before something important, like a public speaking event or a task that requires a presentation at work, napping can promote alertness. and increase efficiency.
The idea of sipping coffee before bed may sound counterintuitive and pretty crazy, but since caffeine takes about 20 to 30 minutes to warm up, there's a bit of a stimulant right before you take a nap. you wake up with extra alertness.
If you are a doctor, nurse, firefighter or you do another job with an average overtime of 9 to 5 hours, chances are your sleep is disrupted. Utilizing downtime to work on some naps can help make your sleep more regular. If you don't often experience sleep deprivation, a scheduled nap can help your body get used to it.
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