6 Benefits of Napping and Tips for Effective Naps

The benefits of napping are numerous, including restoring the body's energy and increasing concentration. However, to get these benefits, naps need to be done in the right way.

The benefits of napping are not only good for physical health, but also mental. However, naps are often missed due to the hectic schedule of activities.

6 Benefits of Napping and Tips for Effective Naps

The benefits of napping are not only good for physical health, but also mental. However, naps are often missed due to the hectic activities that have to be done.

To get the various benefits of taking a nap, it is recommended that you don't sleep too long and choose the right time, for example when you are free or have no important schedules at school. office.

The Benefits of Napping for Health

Not only resting the mind and providing a relaxing effect, napping is also beneficial for health. The following are the various benefits of napping that you can get:

1. Improves concentration and alertness

A study has shown that napping can improve focus and alertness. The benefits of taking a nap are obtained because a nap is able to restore a tired brain because it receives too much information. During a nap, the brain clears unnecessary information from the temporary storage area of ​​the brain, so that the brain can return to work to absorb information.

2. Improving memory

Increased concentration and alertness will make the brain more ready to store information. A study states that regular naps are beneficial for improving memory and the ability to process information and learn new things.

Therefore, if you want to learn or memorize material, it's best to do it after a nap. This will make you more focused and easier to remember.

3. Improve mood

The benefits of napping in improving mood have been proven through research. If you are feeling stressed, anxious, or restless, try to relax by taking a short nap. When you wake up, you will feel your mood has changed for the better.

4. Relieves stress

Lack of sleep makes the body release more cortisol hormone which is a stress hormone. In the end, unresolved stress can make it difficult for you to sleep at night due to disruption in the sleep wake cycle.

To relieve stress caused by lack of sleep or other things, it is recommended that you take time to take a nap. Naps also allow you to temporarily get away from stressful situations or pressures.

5. Lowering blood pressure

In addition to smoking habits and consuming foods that contain lots of salt, stress can also increase the risk of developing hypertension or high blood pressure.

Research shows the benefits of napping for lower blood pressure thanks to decreased stress hormone (cortisol). This hormone is also one of the hormones that can cause blood pressure to increase. By taking a nap, stress will be overcome and blood pressure will be maintained.

6. Increase sleep hours

Some people may work in shifts or take turns, so they don't get enough sleep at night. To provide sufficient sleep time, naps can be an option. day. This sleep pattern is called biphasic sleep.

Conditions Not Recommended for Napping

Although the benefits of napping vary, it is also not recommended for people with certain medical conditions to take a nap. naps as they can make your symptoms worse. The following are some of the conditions referred to:

Sleep disturbance

For some people, short naps generally do not affect the quality or hours of sleep at night. However, this can be a problem for people with insomnia or people who often have trouble sleeping at night.

Napping too long or too often can actually disrupt sleep at night, so people with insomnia are not advised to take a nap. .

Sleep inertia

Sleep inertia is a sleep disorder in which a person feels dizzy and confused after waking up. Because these complaints can interfere with comfort during activities, someone with sleep inertia is not recommended to take a nap for more than 30 minutes.

Tips for an Effective Nap

Not everyone feels comfortable during a nap. Some people find that napping makes it more difficult to sleep at night, while others are not used to naps.

If you feel tired during the day and want to take advantage of your afternoon break to sleep, you can try following a few tips. take the following naps:

1. Pay attention to sleep time

Napping should not be too long. To feel more energized and energized when you wake up, it is recommended that you take a nap for 10–20 minutes and no more than 30 minutes.

Napping too long can actually make you more sleepy, less focused, and risk disturbing sleep at night.

2. Set an alarm

To wake up on time for a nap, try setting an alarm. Adjust nap times so that they don't exceed the recommended time. For example, if you want to take a nap at 12 noon, set your alarm off at 12:20 or as late as 12:30.

3. Make a plan

Delaying a nap when you start to feel sleepy can cause anxiety, discomfort, and even harm yourself, for example when driving a vehicle. Therefore, make a regular nap schedule according to your daily activities.

4. Avoid consuming caffeine

Caffeine has a stimulant effect that can keep you awake and have difficulty sleeping. This effect generally appears about 10–20 minutes after consuming caffeinated drinks, such as coffee or energy drinks. Therefore, you should not consume caffeine to make it easier to fall asleep during naps.

5. Choose the right time

A good time to take a nap is between 1–3 p.m. You should not take a nap after 3 p.m. because going to bed at that time can interfere with your night's sleep.

Also, choose a dim, cool, and quiet place so that the short nap time can be used effectively without distraction.

If conditions permit, it never hurts to take advantage of nap time. However, remember not to take too long naps or force them when you are busy.

Those are the various benefits of taking a nap and tips on how to do it. If you find it difficult to sleep during the day or at night, especially if this complaint makes you feel tired and interferes with your daily activities, you should consult a doctor. That way, the doctor can examine and provide appropriate treatment, so that this complaint does not interfere with your performance at work or in your activities.

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