Do you feel unable to function throughout the day if you don’t take at least one short nap? Do you think that this is connected with some health problem? Do you find yourself lazy or try to change your diet because of the daily need for a short nap?
It seems as if babies aren’t the only ones who need a nap. Actually, a lot of adult people take a few naps throughout the day – and most of these people are the most active and in an excellent physical shape. Thus, naps cannot be sorted as: only for babies or only for adults. According to the National Sleep Foundation, a 20-30 minute nap is recommended throughout the day, especially in the early afternoon when the energy level of human beings drastically falls and the nap is the perfect way to restore it. What is more, the foundation recognizes three particular types of napping.
Read about the three types of naps below!
- Planned naps:
Taking a nap daily, regardless of the fact that you don’t even feel tired.
- Emergency naps:
Taking a nap when all of a sudden you feel extremely tired and can’t stay awake even if you want to.
- Habitual naps:
Taking a nap every day at the same time even if you don’t feel very tired.
Many researchers have discovered that each and every person needs to follow their inner body clocks (aka circadian rhythms). These clocks need to be kept stable and it is recommended to take naps every day at the same time. In this way you will regulate your whole body on many different levels: you will achieve hormonal balance, optimal body temperature and you will also boost your immune system. This regulation will also contribute to a good night sleep.
As we previously mentioned, our energy level falls between 1:00 pm and 3:00 pm so this is the perfect period for a nap.
Please read the following tips on how to get the utmost of your daily naps.
- You shouldn’t nap for too long, so set an alarm before you take a nap.
- Take a nap somewhere quiet so you don’t wake up too early.
- Make your room as dark as you possibly can.
- Make your bed as comfortable as you can.
- Take some blanket since your body temperature drops when you are asleep.
- Never sleep for more than 30 minutes.
Before and after the nap drink honey and lemon water.What is more, if you manage to wake-up at the same time every morning and go for a walk, than there are even greater chances of achieving perfect balance in your body and mind. If you never take naps throughout the day but you really want to try, at the beginning, you might feel a bit sleepy after the 30 minute nap. But don’t be discouraged by this feeling, your internal clock needs 30 days in order to be fully reset. After this period of time you will be able to get the utmost of your daily naps.
Now prepare for even more scientifically proven facts as far as naps are concerned!
Namely, a recent research conducted by NASA which included military pilots and astronauts, discovered that 40-minute daily nap improved performance by 34% and attentiveness by 100%. Other research points out that when the body lacks sleep it is prone to blockages, impaired speech, twisted judgment and poor performance and functioning. From now on, never feel as if you are wasting your time by taking a nap. Since the lack of a nap can improve all the previously mentioned symptoms. It’s in fact quite the opposite; naps can save you a considerable amount of time since it greatly advances your levels of efficiency and effectiveness.
However, researchers cannot agree on one thing: what is the optimal time for taking a nap? There are all sorts of theories and suggestions for this question. Some say it is 10 minutes and others say that 30-minute naps are the best.
However, it’s up to decide about the time you need and the style of naps that suits you the most.