Have you ever wanted to take a nap right away after lunch or mid -afternoon? Know that the nap can be a powerful ally for health and cognitive performance.
During the day they help improve concentration, reduce stress and even strengthen memory. However, experts warn that being aware of the time and the timeline is important for its benefits to be used without impairing night sleep.
“It helps to reduce drowsiness during the day, improving focus and disposition. The body experiences a drop in temperature in the afternoon, which increases the feeling of drowsiness. During the nap, the body has the opportunity to relax and recover, contributing to the overall well-being, ”explains pulmonologist Geraldo Lorenzi Filho, coordinator of the Heart Institute Sleep Laboratory (Incor) of the School of Medicine Hospital das Clínicas from the University of São USP.
How should it be a good nap?
Experts recommend that the nap occurs early afternoon, between one and three hours after lunch, to avoid negative impacts on the night routine. In addition, the atmosphere should be quiet and comfortable, with low light and noise, favoring an efficient rest.
“At this moment, we naturally have a second peak of melatonin release, a hormone that signals the beginning of sleep, preparing our brain and the body for the sleep period. Napsters at the end of the day can impact on night’s sleep, ”says Lucio Huebra, a neurologist, sleep doctor and member of the Brazilian Sleep Association.
In addition, the nap must last between 10 and 30 minutes. This time is enough to restore energy and improve productivity. Longer rests can cause inertia of sleep, that feeling of confusion and tiredness when awakening.
NOCHILO BENEFITS
The positive impact of the nap on mental and physical health has been well studied. A NASA survey showed that drivers who slept for only 26 minutes had a 34% improvement in performance and a 54% increase in attention. In addition, nap regularly can help reduce blood pressure and decrease cortisol levels, stress hormone.
The relationship between nap and memory has also gained prominence. Harvard University Studies show that short -term sleep can enhance information retention and facilitate learning. This is because, during the nap, the brain consolidates memories and reinforces neural connections.
“It is possible to take naps every day, especially if you feel that the quality of night sleep is not enough. In societies with a lack of rest, daily nap can be a way to compensate for sleep deprivation. However, the ideal frequency may vary from person to person, ”adds Lorenzi Filho.
Although the nap habit brings several benefits, it is worth remembering that it should not replace a complete. It remains essential for the overall health of the body.
