Often we feel sleepy after lunchtime. However many people find it difficult or unfamiliar to take a nap. In fact, a nap can provide various benefits for the body.
Sleeping during the day is often faced with the stigma of being lazy or less enthusiastic at work, but that is not entirely true. Precisely a nap can increase a person’s productivity.
Benefits of Naps on the Body
If you think naps are only beneficial for babies, children, the elderly, or those who are sick, then you should rethink. There are various benefits of naps that are believed to positively affect the body in adults. Among them are:
- Reduce fatigue.
- Increase concentration and alertness.
- Improves mood.
Improve memory, performance, including faster reactions, suppressing the possibility of accidents, errors, and confusion. Other research shows that the benefits of naps are also felt in night shift workers.
A study was conducted to compare three ways to overcome fatigue during the day, namely by increasing the hours of sleep at night, with naps, and by consuming caffeine. As it turns out, naps are the most effective way and have the same effect as consuming caffeine.
When is a Nap Needed?
Adults tend to experience lack of sleep, this is mainly because they have to work for long periods of time, or because the rest time at night is disrupted. Therefore, adults are considered more in need of a nap.
Naps are indeed an effective way to relax and restore energy. But some people with certain conditions are not recommended to take a nap, for example people with the condition:
- Frequent sleep disturbances
A short nap generally does not affect the rest time at night, but for those with insomnia or sleep disorders, a nap can actually worsen sleep disturbances at night.
- Sleep inertia
It is a feeling of confusion and dizziness after waking from sleep. Sufferers of this condition are also not advised to take a nap.
- Estimating the Ideal Time
It turns out that not everyone can feel comfortable during a nap. Some people find naps more difficult at night, while others are not used to naps.
Taking advantage of a nap doesn’t mean you have to sacrifice sleep time at night. Therefore, it is important to pay attention to the following.
- Pay attention to the timeframe
Taking a nap for too long is not recommended. Setting aside about 20-30 minutes is enough to avoid sleep inertia, which is dizziness after waking up that is difficult to disappear.
- Create a plan
Delaying a nap until it is too sleepy can make you uncomfortable, even dangerous. For example when you drive a vehicle. In addition, by planning a regular nap time, it can make you get used to sleeping and waking up faster.
- Estimate caffeine intake
It takes some time for caffeine to take effect after consumption. For night shift workers, taking a nap plus consuming caffeine at night while working can increase concentration.
- Choose the right moment
The best time for a nap is from 14:00 to 15:00. Most likely this is when you feel sleepy after lunch. Naps at this time are more likely to interfere with your night’s sleep.
Utilizing a nap does not harm, especially if conditions allow. If you can split the time, try taking advantage of biphasic sleep. But if you suddenly experience a stronger-than-usual craving for a nap and there is no specific reason that makes you excessively tired, consult your doctor.