Over 85% of mammalian species are polyphasic sleepers, meaning they sleep for short periods throughout the day. ~ National Sleep Foundation
Most of the time, our average day is divided into two periods: waking and sleeping. As the quoted statistics show, 85% of mammals – humans belong to this group – sleep for short periods throughout the day. In other words, we’re the weirdos.
Besides isolating us from most of our mammalian friends, humans are probably the only species that doesn’t get enough sleep: about 40% of us don’t get the recommended seven hours of sleep per night. During naps – short breaks of up to 90 minutes – cannot correct our lack of sleep; It can definitely improve our efficiency, health, well-being and mood.
healthy nap
You may not know that naps fall into three categories: emergency, regular, and preparatory.
Routine naps, which involve taking naps at the same time each day, are the healthiest option. A nap that must be scheduled before sleepiness (preparation) is beneficial for someone who knows that he will go a long time without sleep. Taking an emergency nap — or falling asleep suddenly from exhaustion — is by no means healthy, as we’ve seen in work-related disasters.
The National Sleep Foundation (NSF) recommends taking a 20-30 minute nap to increase alertness and performance. Any sleep period that lasts between 30 and 60 minutes can cause lethargic sleep or a feeling of dizziness after waking up. In any case, a nap of 20 to 60 minutes is often useful.
The benefits of a nap
1-You are happy
Science suggests that people who take midday naps of 30 minutes or less get a “good boost” more often in the afternoon than those who nap longer than 30 minutes or less. nap at all.
2- You can beat the cooldown
Our circadian cycle seems “slow” around 3 p.m. – an evolving whirlwind. However, according to Harvard University, taking a nap is an effective way to curb this sluggishness. (Yes, it’s better than caffeine!)
3- You make fewer mistakes
According to the US National Science Foundation, napping improves work performance, reduces errors and prevents accidents.
4- You will be more efficient
In a NASA study, pilots and astronauts who took a 40-minute nap saw significant improvements in performance and alertness: 34% and 100%, respectively.
5- You get a memory boost
College students, pay attention. Researchers from Saarland University in Germany found that taking a 45-60 minute nap improved their memory by 500%. Get your own support!
6- You are more creative
Napping is not a mindless activity. In fact, research shows that the right side of the brain, where creativity and “big picture thinking” occurs, is actively communicating with itself. (The siesta has led to many creative ideas throughout history. See: Henry Ford, Thomas Edison.)
7- You are in better heart health
According to a joint research study conducted by the Harvard School of Public Health and the University of Athens Medical School (Greece), people who nap for 30 minutes or more, at least three times a week, have a 37% lower risk of heart disease. . death. illness.
8- You will eat less junk food
According to a study conducted by the University of California, Berkeley, lack of sleep weakens the prefrontal cortex of the brain, which is responsible for decision-making and resistance to impulses. Obviously, not every PFC deficiency is a way to resist temptations — including junk food.
9- You feel full
When you sleep, the body produces less of the “hunger hormone,” ghrelin. In contrast, a different study showed a link between poor sleeping habits, excessive levels of the hormone ghrelin, and higher rates of obesity. Researchers suggest that regular napping may increase satiety, or feelings of fullness.
10- You are the ball less
Have you ever seen “I’m not hungry” sneaker commercials? It’s funny – and it’s absolutely true. People with poor sleeping habits tend to argue more than those who sleep and nap regularly.
11- It reduces the risk of infection
According to the Centers for Disease Control and Prevention (CDC) and the National Highway Traffic Safety Administration (NHTSA), people are more likely to be involved in a catastrophic industrial, automobile, or medical accident if they are sleep deprived. A simple 30-minute nap could save your life.
12- You are more productive
Cornell University psychologist James Mass coined the term “power nap”—a practice that more and more companies are adopting. Why? Because the data shows that napping improves productivity and performance.
13- Defend yourself against burning
According to the National Institutes of Health (NIH), napping helps counteract information overload and mental exhaustion. The National Institutes of Health has also found a direct link between napping and improved cognitive performance.
14- You help your workplace
Nike and Deloitte Consulting are rewarding employees for adding a midday nap to their to-do lists. Nike, Deloitte, and others know that today’s employees, while working more, sleep less. “Performing work by giving up rest and working longer hours” is not good for the individual or the organization, says Michael Christian, a professor of behavior at the University of North Carolina.
15- You have better judgment
The frontal lobe is responsible for everything in decision making. Lack of sleep negatively affects impulse control, which can lead to worse decision-making than if a person were fully rested. A 30- to 60-minute nap can put us back in control.
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