What are the effects of napping?? You may not know it, but in fact, taking a nap can help you relieve stress, enhance alertness, reduce sleep deprivation,... but taking a nap at the wrong time or for too long can also have negative effects on the body.
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What are the effects of napping??
Firstly, Please join us to find out what benefits a nap brings to the body!
Reduce sleep deprivation
Many people often do not get enough sleep due to many reasons such as:: Insomnia, Busy schedules or other factors such as noise pollution,… Lack of sleep can cause discomfort, gloomy mood, low morale and increased sensitivity to pain. A short nap can help compensate for lack of nighttime sleep, reduces symptoms and increases alertness.
Keep up with your biological clock
Usually, common, normal, The human body often feels tired in the mid-afternoon and taking a nap at this time can help optimize work performance later.. By following your body's natural rhythms, You may feel more alert and productive.
Improve mood
Naps can stimulate serotonin production, known as “happy hormones”, helps improve mood. This is especially helpful for people with depressive tendencies, Helps them avoid more severe symptoms due to poor quality sleep.
Increase alertness
With just a simple action like closing your eyes 20 minutes can also create momentum to increase alertness and motor skills. “NASA nap” about 26 minutes has been shown to increase alertness to 54%.
Reduce stress
Napping can help reduce the production of hormones that block certain stressors. This helps reduce both physical and mental stress, thereby reducing the risk of cardiovascular problems.
Increase work efficiency
Napping can enhance work productivity and has been endorsed by many successful figures. Companies like Google have even designed it “nap box” so employees can take short naps to improve work performance.
Reduce anxiety
Naps provide a period of psychological rest, Helps reduce anxiety and stress built up during the day. This can help rejuvenate the mind and bring about new thinking when faced with problems.
Increase concentration
The brain uses sleep to restore neural circuitry used when concentrating, Helps enhance memory and focus on the next task effectively.
>>Explore more: Why do I wake up tired in the morning? | 8 Reasons and solutions
Memory support
Short sleep has a positive effect on short-term memory, helps remember information better. Students who take a nap after studying will remember more and this benefit lasts for many days.
Migraine relief
According to reviews from experts, Napping can be seen as an effective means to reduce the risk of migraine and headache problems.
Strengthens the immune system
Napping can boost interleukin-6, immunomodulatory molecules, Helps the body fight colds and illnesses.
Lower blood pressure
A long afternoon nap 45 minutes can help reduce blood pressure after stress, Improve cardiovascular health and reduce dependence on antihypertensive drugs.
Improve skin
Short sleep helps the body regenerate skin cells, brightens skin and reduces dark circles under the eyes, gives a healthy and youthful look.
Supports weight loss
An afternoon nap can help dieters get out of the danger zone and aid in the digestion of sugar and carbs.
Reduce caffeine dependence
Naps can replace caffeine to stay alert without affecting your nighttime sleep, Helps reduce caffeine dependence and boost natural energy.
Limitations of napping
Although napping brings many benefits, but may also carry restrictions for some subjects. For older people, Napping during the day may be linked to sleep problems such as frequent waking at night, condition that is not favorable for healthy sleep.
Besides that, Napping can also have negative health effects. A study in China shows that napping is better 90 minutes associated with high blood pressure in middle-aged and elderly women. Another study in China with older people showed that napping was more beneficial 30 minutes may increase the risk of non-alcoholic fatty liver disease.
Analysis of many studies also shows that napping is better 60 minutes a day may increase your risk of developing type 2 diabetes 2. A large study in France also found that napping is more common in people with anxiety, depression, fat, high blood pressure and also type diabetes 1 and type 2.
Till now, There is still little clarity about how naps specifically affect health. Much is not understood about the relationship between naps and nighttime sleep, and how nap frequency and duration affect the health of different population groups.
Some notes to have a better nap
To fully enjoy the benefits of a nap, The most important thing is to consider location, time, and sleep duration. These factors, along with a number of other factors, may contribute to a person's feeling of alertness and rest after waking from a nap.
How long should you take a nap?
General, The ideal nap time for adults is approx 20 arrive 30 minute. Sleeping during this time helps nappers experience light sleep, Increases alertness without falling into deep sleep. Because waking up after a deep sleep can cause a feeling of drowsiness and make sleepiness worse.
In some cases, Naps lasting longer than about an hour and a half may also be beneficial. This time allows the body to go through the stages of sleep without interruption of deep sleep. This type of longer nap is especially useful for emergency workers and night shift workers to help them avoid fatigue..
However, If you nap too long, it can affect your sleep at night. A nap, about 90 minute, can sometimes bring refreshment, but can cause problems if it happens too late in the day. A reliance on naps instead of regular nighttime sleep can contribute to sleep disruption or sleep disorders such as insomnia..
There are studies showing that the effect of napping on night sleep mainly appears in older people rather than in young and middle-aged people..
When should you take a nap?
Experts often recommend that adults should have the least amount of nap time 8 hour before getting ready for bed. For most people, This means taking a nap first 3 pm. Napping too late in the day can negatively impact the quality of your sleep at night.
In some people, Taking a post-lunch nap may be a natural or even necessary response. This phenomenon is often described as “Take a dip after lunch”. Although eating lunch can increase afternoon sleepiness, Drowsiness after lunch may be related to circadian rhythm. Circadian rhythm is a clock system in the body that follows a cycle 24 hour. During this cycle, There are two periods of peak sleepiness, The first peak falls at night and the second peak falls in the early afternoon.
Where should you choose to take a nap?
An ideal sleeping environment is a cool place, quiet and dark. Creating a comfortable space for napping can help prevent unwanted interruptions or awakenings.
For those who work at home, The bedroom is often the ideal choice for resting your eyes, as it has been designed to encourage sleep. Adding blackout curtains or using a white noise machine can help prevent distractions not only in the evening but also during daytime naps..
In an office environment, Using accessories such as earplugs or an eye mask can minimize disruptions during nap time. If possible, Choosing a space that is less affected by disruption is important. Some offices may even provide nap rooms or other quiet areas to relax or take a nap, Supports the health recovery process.
>>Find out more: Why do you still feel sleepy when you sleep a lot? | Causes and solutions
Need to set an alarm
Before falling into a nap, Set your alarm to ensure your desired nap length, usually approx 20 minute.
When the alarm goes off, Avoid hitting the snooze button to resume sleep as this can cause you to fall into a deeper sleep. Using a second alarm and turning it off immediately after the first alarm goes off can help avoid oversleeping..
Try to stay awake as soon as the alarm goes off, then stretch or walk around to eliminate the feeling of drowsiness after a nap.
Use caffeine to help
People who choose to nap to enhance their strength and alertness may benefit from consuming caffeine before starting their nap.. The body and brain usually react to caffeine by approximately 30 minutes after consumption. So, Drinking caffeine right before taking a nap can help increase alertness upon waking.
Some frequently asked questions about What are the effects of napping??
How much nap is too much??
In many cases, naps last longer 20 arrive 30 minutes can lead to drowsiness and reduced performance after waking up. In other words, if you nap for too long,may affect the purpose of the nap.
For every individual, It's important to consider your daily energy levels and sleep patterns, including nighttime sleep and also the duration and frequency of naps. If frequent daytime fatigue or sleepiness negatively affects work or other obligations, This may be a sign that changes in sleep habits are needed.
What time of day is best to take a nap??
Usually, common, normal, The ideal time to take a nap is right before or while relaxing after lunch. The rest period after lunch is often a period of reduced alertness and productivity. Therefore, napping approx 12:30 noon or about 2 Afternoon naps can reduce afternoon sleepiness and also help prevent the negative effects of naps on nighttime sleep..
What is the difference between children's naps and adults' naps??
Both children and adults can practice a nap routine, but differences often appear in the way they do it. Infant, Babies and toddlers need more sleep than adults, and often have periods of sleep during the day to compensate for sleep at night.
Newborns usually take one or more naps per day, words can be stretched 30 minutes come 2 hour, depending on the child's age. Meanwhile, Toddlers tend to only take one short nap a day. Toddlers' nap time usually takes place before bedtime, similar to adults.
Children's nap environment, just like adults, need to be quiet, no noise, no excessive lighting and no other distractions. By the time, Children may reduce their nap times or stop taking naps altogether.
summary
So, to be able to answer the question What are the effects of napping?? will depend greatly on you. While napping isn't suitable for everyone, if you enjoy it and feel energized after a nap, Please continue with this habit. Opposite, If after trying naps you still feel tired, You may want to review your sleep habits and incorporate some sleep tips into your sleeping lifestyle.
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