A nap at the right time can revive the mind and body, the researchers show. But if it is too long or too late, the effects can be contrary, especially for those suffering from sleep disorders.
The afternoon sleep is indicated, with caution. Source: freepik.com
The afternoon sleep can bring important benefits, scientists show. A sleeping half for several tens of minutes improves vigilance, concentration, mood and mental and physical performance.
However, if sleep is too long or too late, it can affect night sleep, especially in people suffering from insomnia.
The benefits of noon sleep
“Most people experience a natural decrease in vigilance in the afternoon, usually between 1:00 pm and 16:00. It is not just a hearty meal-our circadian rhythm, that is, the internal clock of the body, creates cycles of fatigue and energy throughout the day. This” fall “of the afternoon is for the afternoon, for this time,”shows a research led by the Moukhtarian, professor at the University of Warwick (England), summarized by studyfinds.org.
Some research shows that a short sleep during this period, followed by exposure to bright light, can fight fatigue, increase vigilance and improve cognitive functions, without affecting night sleep. These rapid sleeping halves allow the brain to rest without entering the deep sleep, making the awakening easier and invigorating, the author of the research shows.
Late sleep ruins the night routine
But there is a problematic aspect, adds the specialist. If people sleep too much, they can wake up more tired than they were before. This is because of sleep inertia – that mood and disorientation that occurs when you wake up during a deep sleep phase.
“The transition from sleep to waking state is marked by the inertia of sleep, a distinct state, measurable different from the awakening state, which manifests itself by decreasing performance and drowsiness. Although the exact mechanism of sleep inertia is not fully known, electroencephalographic studies, of potential and even the characteristics, informs another research published by Lynn Marie Trotti, associate professor of neurology at Emory University (USA).
After 30 minutes of sleep, the brain begins to enter the sleep with slow waves, which makes the awakening more difficult. Other studies show that waking up from deep sleep can leave a dizzy person even for an hour. This effect can have serious consequences, especially if they follow activities that involve important decisions, safety or machine operation.
“And if a nap is done too late in the day, it can reduce the pressure of sleep – the natural need of the body to fall asleep – which makes it harder to fall asleep at ordinary time“, Adds Dr. Moukhtarian.
What do specialists say about Siesta
The afternoon sleep can be essential for people with chaotic program, at the athletes and those who work in shifts. A “strategic” nap, especially before a night shift, can increase the vigilance and reduce the risk of mistakes or accidents. It is also useful for those who do not sleep enough at night because of work, children or other responsibilities. He can help recover the lost hours, informs the author.
“However, relying on the sleep chicken instead of improving your night’s sleep is a short -term solution, not a sustainable one. People suffering from chronic insomnia are often advised to completely avoid sleep chicken, because the day’s sleep can weaken the natural pressure of falling in the evening,” shows Dr. Moukhtarian.
And the scientist Andrew Huberman, an American neuroscience specialist followed by millions of people on his youtube pages, recommends that we limit the afternoon sleep to no more than 90 minutes or to completely avoid the siesta, to have a quality sleep at night. He himself sleeps about 30-45 minutes in the afternoon, never more.
Essential things about noon sleep
Dr. Moukhtarian Taară states that, in order for a nap to be effective, the moment and the environment matter.
Keeping the duration between 10 and 20 minutes prevents dizziness after waking up. The ideal time is before 14:00-otherwise, sleeping too late in the afternoon can be offered the natural sleep program.
A cool, dark and quiet environment contributes significantly to the quality of sleep. In less favorable spaces, antifonic eye and headphones can be used.
However, adds the doctor, the efficiency of the sleep chicken varies from person to person, depending on factors such as age, lifestyle and sleep habits. For some, it is an effective way to regain their energy and concentration. For others, it can adversely affect night sleep. Therefore, it is important for each person to observe how their own body reacts and adapt their routine accordingly.
Dr. Moukhtarian is a professor in the field of mental health at Warwick Medical School, Warwick University. It is specialized in digital psychological interventions, focusing on the development and evaluation of digital therapies to treat depression, anxiety and insomnia.
