Whether you're feeling run down or need an energy boost - take a look at how napping can help. Learn about the science behind taking naps, their benefits and best...
Sleep after lunch is a common practice in many cultures around the world, and for good reason.
Are naps good for you? Do you like afternoon naps? Taking a nap may be the key to unlocking better health!
Sleep is vital for our bodily and mental performance – it's like hitting restart. Reenergize for the day with siesta! Just a few moments of rest can make all the difference, providing you with that extra boost to ensure any challenge is conquered. However, the benefits of siesta can vary depending on when and how long you nap.
In this article, we'll explore how to slumber for optimal wellness, including the best times and durations for taking a siesta.
Source: Woman Resting in Bed - Pinterest
The Benefits of Siesta Time
Napping has been shown to provide numerous benefits for our health and well-being.
It's been scientifically proven that taking naps while on the job can have a positive impact. A 2015 study published in the Journal of Sleep Research unveiled a secret to success: taking midday naps! Employees who took regular snoozes reported experiencing significantly less fatigue, improved performance at work and boosted job satisfaction overall. So if you want to enjoy better productivity and an elevate your mood – it's time for a nap!
Here are some of the benefits of taking a siesta:
1. Increases Alertness and Productivity
One of the most significant benefits of napping is that it increases alertness and productivity. When you are tired, it's difficult to concentrate and stay focused. Resting can help improve cognitive performance, allowing us to be more productive and efficient throughout the day.
A study published in the Journal of Sleep Research found that a 30-minute nap improved alertness and cognitive performance in participants.
At the 2018 Consumer Electronics Show, attendees had a unique opportunity to recharge with short naps in special "refresh rooms". Studies have shown that even brief sleep can be more effective for cognitive performance than simply resting!
Those lucky enough to experience this unique opportunity emerged from their quick siesta with increased alertness and productivity!
Source: Someone working productively - Unsplash
2. Reduces Stress and Improves Mood
Napping can also help reduce stress and improve mood. When we're stressed, our bodies produce cortisol, a hormone that can have negative effects on our health. Napping can help reduce cortisol levels, leading to decreased stress and anxiety.
An afternoon siesta could be the answer to improving mental health and reducing stress. Recent scientific research shows that just a short nap can lower cortisol levels, resulting in greater feelings of well-being among participants.
In addition, nurses who took an after lunch break saw improved moods and less fatigue when working extended shifts - making it clear that some restful shut eye is essential for living life at its best!
Source: One working productively and in good spirits - Unsplash
3. Boosts Memory and Learning
Napping can also improve memory and learning. During sleep, our brains consolidate memories and process information. Napping can enhance this process, allowing us to learn and retain information more effectively.
The article study published in the journal Nature Neuroscience that found that a 90-minute sleep can improve declarative memory and creativity. Another study published in the journal Behavioral Brain Research found that this rest, improved visual perceptual learning.
Source: A team in a meeting learning - Unsplash
4. Enhances Creativity and Problem-Solving Skills
Power nap time can also enhance creativity and problem-solving skills. During sleep, our brains process information in a new way, allowing us to approach problems from a different perspective.
A study published in the journal Sleep found that a siesta improved creativity and problem-solving skills in participants.
Another study published in the journal Learning and Memory found that a nap improved the ability to recognize faces, which requires visual creativity and memory.
Source: Someone creatively visualizing a project and bringing it to life on paper - Unsplash
The Best Time and Duration Nap
The ideal time and duration for a nap can depend on your personal needs and schedule. However, here are some guidelines to follow:
Timming: Taking a siesta in the afternoon is an ideal way to rest and refresh your energy!
It's suggested that you take one between 1 pm - 3 pm for optimal refreshment.
This is when your body's natural circadian rhythm tends to dip, making you feel sleepy. Napping earlier or later than this can interfere with your nighttime sleep.
Duration: The ideal sleep duration can vary, but it's generally recommended to keep it between 20 and 30 minutes. A NASA study found the best nap duration is 26-minute nap during the day can improve performance by 34%.
If you want to feel your best, consider taking an extended break by snoozing for 90 minutes. Taking the extra time can help reset your circadian rhythm and leave you feeling recharged and ready to tackle anything! A 90-minute power rest is all you need to instantly rejuvenate your day.
Source: Someone resting - Pinterest
Conclusion:
In conclusion, napping can be a beneficial addition to your wellness routine, providing a range of physical and cognitive benefits.
Enjoy the energizing benefits of a mid-day nap - it's easier than you think!
You should sleep during 1 p.m. to 3 p.m. is generally recommended to avoid disrupting nighttime sleep and prevent grogginess upon waking. It is generally recommended that naps should last between 20-30 minutes for maximum effectiveness.
However, if you have the time, a 90-minute nap can allow you to complete a full sleep cycle, leading to further benefits such as improved memory consolidation and learning.
Make sure your napping space is cozy by dimming the lights and setting room temperature just right, in a comfortable sofa, and set a timer to ensure you don't oversleep.
By taking a siesta into your daily routine, you can enhance your productivity, creativity, and overall well-being.
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