Before reaching for coffee in the middle of the day, you should be familiar with the advantages of taking a nap. Only ten minutes of napping would be enough to be effective in the rest of the day. Napping will increase your energy levels, productivity and cognitive function.
However, not every nap is equally effective. If you’re going to take a nap at certain times of the day, you will feel the benefits immediately. Discover the important facts that will help you to derive many benefits of afternoon napping.
Avoid napping if you suffer from insomnia
If you fall asleep at night with difficulties, napping will make it more difficult. Scientists have proven that people, who suffer from insomnia, can significantly alleviate the symptoms if you’re active during the day.
30 minutes is enough
Short afternoon napping usually takes 25-30 minutes. This period allows you to rest best and after waking up don’t feel more tired. 30 minutes of sleep is an important part of life for people who don’t get enough sleep during the night.
Sometimes sleep 90 minutes
If you feel very tired and you have time for quality and long napping, sleep for 90 minutes. Your body will be thankful because you will allow it to go in REM stage of sleep, which increases the productivity and creativity. The average sleep cycle lasts about 90 minutes. If you don’t have enough time for a full 90 minutes, nap just 30 minutes.
Napping under caffeine
In this way you will have even more energy after you wake up. Drink a cup of coffee and sleep for about 20 minutes immediately after you drink it. Caffeine will begin to act as soon as you wake up, and you will have a high level of energy and you will feel fresh the next 4 hours.
Take a walk after lunch
Afternoon napping is most often practiced after lunch. However, studies have shown that walking can be more efficient. Walk about 15 minutes to help your body to digest the food. If you’re like most people tired during the period 13-15h, it doesn’t mean that you necessarily need napping. The body at that time begins to produce melatonin, which sends signals to go to sleep. If you walk in nature and you’re exposed to sunlight, melatonin levels will fall because it produces only when the room is dim or completely dark.
Don’t take a nap after 16h
If fatigue is a consequence of lack of sleep during the night, a short nap in the middle of the day can raise the energy levels. However, don’t nap after 16h because you will undermine the quality of sleep during the night.
Only 10 minutes of napping can help
Even when you don’t fall asleep completely, napping can help. Studies have shown that just 10 minutes of napping in the afternoon can do wonders for your energy levels, concentration and creativity.