There are a lot of people who really have a nap every day. You should do the same in case you’re sleep deprived or want to relax since taking a nap can refresh your brain, balance your hormones and lower sleepiness. What’s more, it can also enhance your physical and mental performance.
Namely, there are a few methods how to organize your sleep, which are recommended by The Wall Street Journal. By following these methods you can have excellent sleep patterns and promote overall health and well-being.
Medical professionals claim that taking a 15-20 minute nap can enhance the alertness as well as clarify the mind. In addition, since napping for about 15-20 minutes is of great importance for stimulating stability and speed, it should be taken before an important event.
According to Dr. Mednick, you cannot carry out your daily activities during the day without a midday rest. Moreover, you should take a nap of at least 60 minutes in order to restore your brain memory. However, he explains that taking a nap for one and a half hour is actually a complete sleep cycle that can improve creativity, procedural and emotional memory.
But, in some cases you can feel more tired after taking a nap. So, Dr. Michael Breus explains that by taking a nap that is longer than 30 minutes we do get into a deep sleep phase. Therefore, when we wake up, we feel more tired than before the nap.
That’s not all, scientists are looking for a way to decrease sleep duration that does not reduce rest and freshness, considering the fact that nowadays, most of us are busy and have a lack of time as a result of the modern lifestyle.
What they found out was that a person should not sleep more than 7 hours to boost the energy levels. On the contrary, napping for about 20 minutes can boost the strength and energy for the next 4 hours.
According to a study that was published by PubMed, those taking a nap of 5-10 minutes had improved alertness and cognitive abilities compared to the controlled group.
The results showed that a 5-10 minute nap offers the following health benefits:
- Increases alertness
- Enhances learning abilities and memory
- Boosts productivity and creativity
- Enhances mood
- Decreases stress levels
But, sleep deprivation could contribute to a wide range of health problems, including:
- Mental impairment
- Poor life quality
- Heart attack
- Attention Deficit Disorder
- Injury as a result of accidents
- Fetal and childhood growth retardation
As you can see, taking a nap during the day can offer many beneficial effects. Hence, consider napping anytime you can.
You should not lie down but, place your body in a slightly sitting position to prevent any side effects, such as exhaustion.
Take a nap of 10-20 minutes to get an instant recharge. In case you want to get deeper sleep rejuvenation you should take a nap of 1-1.5 hour.
- Mednick, Sara. ”Take a Nap! Change Your Life.”;
- Dement, William. ”The Promise of Sleep”;
- Littlehales, Nick. ”Sleep”;