Medical experts recommend getting 7 to 8 hours of sleep a night but most people do not follow it.
Whatever the reason, it is well known that lack of sleep can be devastating to health, and the solution lies in sleeping or taking a nap for a while in the afternoon.
A nap not only for children but also in many research reports that afternoon sleep is very useful for adults.
A short nap in the afternoon improves memory, improves office performance, cheers mood, and reduces mental and physical activity and stress.
Health benefits of the nap
Here are some of the benefits of nap that have been confirmed by science.
The best health benefit of a nap is it improves memory. Research reports have shown that sleep plays an important role in preserving memories, with a full night’s sleep helping to remember what we learn during the day from a nap.
Sleep also improves various brain functions that play an important role in memory.
Improved ability to analyze details
Taking a nap not only helps you to remember what you have learned, but also helps the brain to make connections between what you learn.
One study found that people who are accustomed to sleeping at noon find it easier to gather and organize day-to-day details.
Another health benefit of the nap is improved performance. When you do the same thing over and over again throughout the day, performance gets worse as the day goes on.
Research reports have shown that taking a few minutes of nap a day helps maintain a consistent performance.
Make the mood pleasant
If you are feeling irritable, a short nap in the afternoon or just resting can have a pleasant effect on your mood.
Experts say that relaxing for a while makes you feel good, whether you enjoy sleep or not.
Mental and physical activity
If you’re feeling drowsy and lethargic after lunch, it’s not just you.
Millions of people face this kind of laziness after lunch and now a 20 minute nap helps to cope with it.
Better a poor horse than no horse at all
A mere 10 minutes of nap can be good for health, but it is important that the time of noon sleep should be 30 minutes or less to avoid fatigue.
If you take a nap for a long time, that is, for an hour, you are more likely to experience a mental fog when you wake up, after which you will need more time to fully awaken.
Nap instead of coffee
If you feel tired but have to work or study, take a nap instead of coffee or tea.
Compared to caffeine, nap improves memory and learning ability.
Get rid of sleep deprivation
The best health benefit of a nap is it helps to get rid of sleep deprivation. A long nap can help if you know that you will be deprived of a good night’s sleep for one or two nights.
In these cases, it is better to sleep as long as possible in the afternoon instead of short.
If you are under a lot of pressure, taking a short nap can relieve stress and improve immune health.
Experts believe that 30 minutes of sleep can be helpful for this purpose.
Improve heart health
A nap helps control blood pressure, which reduces the risk of heart disease, heart attack and stroke.
One study found that people who are accustomed to sleeping in the afternoon have lower blood pressure levels during a stressful period.
Simply put, taking a nap helps the body recover from stressful situations.
After taking a nap, people’s minds do not feel refreshed and drowsy, which benefits the creativity of the mind.
An example of this is when the computer is overloaded, that is, when too many files are open, it is rebooted to improve its performance. It makes it easy to solve problems and find new ideas.
Helps in getting a good night’s sleep
While this may seem illogical, sleeping in the afternoon can help older people get a good night’s sleep.
According to research reports, 30 minutes of sleep between one and three o’clock in the afternoon and a short walk in the evening helps to improve sleep at night, while doing so also improves mental and physical health.
Also useful for children
Most of the time before going to school, they go to bed late in the afternoon, but this habit is very important for learning and development at this age.
Children who are accustomed to sleeping in the afternoon have a better memory.
The ideal time for the nap
But the question is, what is the ideal time for the last afternoon, that is, how long should you take a nap?
So there is no definitive answer to this, but what science has said in this regard is as follows.
10 to 20 minutes
According to medical experts, a 10 to 20 minute nap is best for the mind, this period increases mental alertness and increases the level of physical energy. This short duration of nap is best, but it is for 3 or 4 o’clock after lunch to avoid cravings for junk food while also reducing stress hormone levels, which leads to weight loss. It also helps to bring.
Half an hour
A short 30-minute nap completely eliminates physical fatigue while improving memory functions, reducing stress, improving the ability to concentrate, reducing the risk of diabetes, and preventing dementia. According to medical experts, half an hour of sleep in the afternoon is best for both body and mind as the body and mind need rest 7 to 8 hours after waking up in the morning.
If you do a lot of mental work then this duration of nap can be perfect, during this one hour sleep you also get some deep sleep which helps in clearing the mind while increasing the mental capacity, the same As well as improving the ability to remember facts and statistics, it also helps fight mental irritability. On the other hand, waking up after sleeping for so long may cause some fog in the mind and it takes some time to refresh.
One and a half hours
It is actually a complete sleep cycle that consists of light and deep sleep stages. According to researchers, a one-and-a-half-hour nap is beneficial for both physical and mental health, it improves memory and enhances creativity, and the good news is that waking up after such a long night of sleep does not cloud the mind. ۔
The health benefits of the nap:
- The risk of heart disease is low.
- Reduces stress on blood vessels.
- Lowers blood pressure.
- The risk of diabetes is reduced.
- Help to lose weight.
- Prevention of dementia.