Effects of napping
Humans are naturally wired to feel sleepy after noon. It seems to make more sense to take short naps during the day.
1. Napping relieves stress and is also effective for getting a good night's sleep.
The body has a biological rhythm that runs approximately half a day, and the level of consciousness decreases in the afternoon. Not only does sleepiness increase toward night sleep, but it also typically reaches a small peak around 2-4 p.m.
It used to be thought that lunch made you sleepy, but research has shown that this is not the case. I feel tired at about the same time whether I eat lunch or not.
Napping has the effect of eliminating that drowsiness. When drowsiness is eliminated, mental stress will be alleviated, and you will have a clearer balance between day and night, making it easier to get a good night's sleep.
2. Naps should be no more than 20 to 30 minutes in length and should be completed by 3 p.m.
The key is not to sleep too much during naps. Limit exposure to 20 minutes for adults and 30 minutes for elderly people. If you do more than 30 minutes, your brain will go into a deep sleep, and if you don't stop before that, it will be difficult to wake up.
The timing of your nap is also important. If you take a nap later in the evening, you will feel alert afterwards and have a harder time falling asleep at night. Please complete the work between after lunch and 3:00 p.m.
If you're working, you may not be allowed to take a nap. In that case, try taking a nap during your lunch break, even if it's only for 10 minutes. Your afternoon work efficiency should improve.
3. Drink coffee before taking a nap.
Consuming caffeine such as coffee before a nap will help you wake up more smoothly. Caffeine has a stimulant effect 20 to 30 minutes after ingestion.
If you're constantly sleep deprived during the week, it's okay to take a slightly longer nap on your days off. It's a good idea to avoid changing your wake-up time significantly and take a 90 -minute nap before 3 p.m. Chronic lack of sleep can lead to physical and mental problems, so please use it only as an emergency measure.
Related article: List of lifestyle habits that lead to good sleep
