A large percentage of Americans are sleep deprived, or average getting less than 7 hours of sleep per night. The problem with getting less than 8 hours of sleep can lead to a wide range of problems, including the weakening of cognitive processes. Luckily, even If you cannot get enough sleep for whatever reason, it can be made up in the form of napping. Naps not only revitalize and reenergize you in the middle of the day but also boost your overall health.
To fight fatigue and stay on top of things at home and at the workplace, you should make power naps a regular part of your routine. Read on to learn more about the benefits of daytime napping:
When we are sleeping, the body is restoring itself. Specifically, it produces a protein which helps repair the damage done by toxins and stress during the day. Napping is a great way to boost the production of this hormone and stimulate cellular repair. However, make sure you don’t “overdo” it. Anything longer than 45 minutes can leave you lethargic and less productive.
Naps are highly beneficial to heart health! Those who take naps regularly are 40% less likely to experience problems with the heart. According to a team of researcher from Allegheny College, 45-minute naps lower both blood pressure and stress levels, two very important factors to heart health.
Improved Memory and Focus
“Ten to 15 minutes of sleep seems to be the optimum period in terms of improving mental operations, performance, reaction times and subjective feelings of alertness. And that improvement in performance and alertness seems to be maintained for up to two and sometimes three hours after the nap. Interestingly, the five-minute nap just didn’t produce the same amount of improvement, while longer naps of 25 to 30 minutes led to subjects being somewhat drowsy and less alert for up to an hour after the nap,” according to Leon Lack from Flinders University.
The length of the nap is crucial, determining the benefits you will receive:
- For a quick boost of alertness, experts recommend a 10-to-20-minute power nap
- For cognitive memory processing, a 60-minute nap may be more beneficial. The downside: feeling groggy upon waking
- The 90-minute nap will likely involve a full cycle of sleep, which improves creativity and emotional and procedural memory