Before you reach out for the coffee in the middle of the day, you should be familiar with the benefits of napping. Just a ten-minute nap will be enough to be effective during the day. Daydreaming will increase energy levels, productivity and cognitive function.
However, not every napping is effective. If you nap during certain times of the day, you will feel the benefits immediately. Discover important facts that will help you to get the most benefit from the afternoon naps.
Avoid napping if you suffer from insomnia
If it is difficult for you to fall asleep at night, napping will help to further complicate the problem. Scientists have shown that people who suffer from insomnia, can significantly lessen the symptoms if are more active during the day.
How much is sufficient?
A short afternoon nap usually takes 25 to 30 minutes. This period allows you the best rest and after waking up you don’t feel more tired. 30 minutes of napping is an important part of life for people who do not get enough sleep during the night.
If you feel very tired and have time for quality and a long nap, sleep 90 minutes. The body will thank you because you allow him to enter the REM stage of sleep, which increases productivity and creativity. An average sleep cycle lasts about 90 minutes. If you do not have enough time for a full 90 minutes nap only 30 minutes.
Napping on caffeine
In this way you will have more energy after you wake up. Drink a cup of coffee and sleep for about 20 minutes immediately after drinking. Caffeine will start working as soon as you wake up, and you’ll have a high level of energy and you will feel fresh the next 4 hours.
After lunch, take a walk
An afternoon nap is usually practiced after lunch. However, studies have shown that walking can be effective. Take a walk for about 15 minutes to help the body breaks down food. If you are like most people, tired in the period from 1 – 3 p.m., it does not mean that you need nap. The body at this time begins to produce melatonin, which sends signals that you need to go to sleep. If you are walking in nature and you are exposed to sunlight, melatonin levels will fall, because it is produced only when the room is dim or completely dark.
Do not snooze after 4 p.m.
If fatigue is a result of lack of sleep during the night, a short nap in the middle of the day can raise the energy level. However, do not sleep after 4 p.m. because you will disrupt the quality of sleep during the night.
Even when not completely fall asleep, napping can help. Studies have shown that only a 10-minute afternoon nap can do wonders for your energy levels, concentration and creativity.
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