The benefits of napping

 

What are the benefits of a nap?

     Naps are known as sleeping for a short period, usually during the day, and in this context it is mentioned that the duration of a nap is the main factor that determines its effectiveness and benefit to the body, since it should not be too long.  So that it extends for hours, not very short, and does not exceed 5 minutes only, so the ideal duration is for a nap, which ranges from 10 to 20 minutes, this duration may be longer for children and people with diseases . 

     In general, having a proper nap during the day is beneficial in several ways, and the following is one statement, of which the most prominent are:

Reduces sleepiness and increases productivity

Taking an adequate nap during the day can help reduce feelings of drowsiness, especially in the case of staying up late, since naps increase activity and alertness, and increase the speed of reaction, in addition to improving the abilities and logical senses. thinking.  , especially when you take a nap at work; Which is positively reflected in raising performance and increasing productivity.

memory improvement

     Naps can help increase the ability to remember things and information and not forget them, whether they are words, motor skills, or otherwise. In addition, naps are likely to benefit long-term note-taking and reporting, which draws attention to the benefits of naps, especially in the field of education according to a study of a group of students, and published in the magazine.  (Society for Sleep Research) 2019.

improved mood

     Daytime naps can be used once you feel down and depressed. It has been observed that lying down and resting, accompanied or not by sleep, helps improve mood and boost morale.

Helps overcome stress

     You may benefit from taking a half-hour nap during the day to ease feelings of tension when feeling stressed, and also in this context, naps have been found to help manage emotions; Like reducing impulsivity and increasing frustration tolerance, according to a study published in the Journal of Personality and Individual Differences in 2015, lack of sleep has the opposite effect. 

Tips for taking a healthy nap

     Here are some tips for taking a healthy nap and reaping its benefits:

•      Take a sufficient nap of only 10-20 minutes, and avoid prolonging it so as not to cause dizziness and fatigue, and the alarm can be set to wake you up at the right time. 

•      Take care to nap in a dark, quiet room, at the right temperature, and away from any disturbance.

•      Drink a small amount of caffeinated beverage before taking a nap. Just like coffee or tea, to avoid feeling sluggish when you wake up, caffeine takes a while to kick in (until nap time is almost over).

•      Establish a suitable time for naps, preferably in the early afternoon, that is, before 3 p.m. m., so as not to affect night sleep. However, the right time to nap can vary from person to person based on a few factors, including age, need for rest, medication use, and bedtime.

     Is there any harm associated with napping?

Despite the many potential benefits of napping, it's not right for everyone, and may even have a negative effect on some, and here's an explanation of that:

•      Nighttime sleep is affected.

Some people may have difficulty falling asleep or staying asleep through the night, and this problem is often seen in people with insomnia. Therefore, it may be best to avoid napping for this group.

•      Increased risk of certain health problems in the elderly

Taking a very long nap (lasting more than an hour) in the middle of the day can increase older adults' risk of developing certain health problems such as depression, diabetes, and heart disease.  Experts say that long naps can lead to a decrease in the quality of sleep at night. However, more research is needed to fully understand the relationship between long naps and its negative outcomes for older adults.

     Article Summary

     A nap can have many benefits, such as improving mood and memory, increasing productivity and reducing stress, as long as it lasts no more than 10-20 minutes in a normal state, and is done before 3 in the morning. afternoon. . .  However, napping is not suitable for everyone and should be avoided if it affects nighttime sleep or causes lethargy and fatigue.