Do you like to take a nap? Most are likely to answer in the affirmative. It’s sweet to fall asleep on Saturday night, under the next episode of the series. But you need to use daytime sleep correctly - to get the most out of it, avoiding side effects. Many, lying on the couch after dinner, fall asleep badly at night, disrupting the established cycle of sleep and wakefulness.
Daytime sleep has many benefits.
- improves brain functioning, mindfulness and concentration;
- increases creativity;
- exacerbates critical thinking and analytical abilities;
- reduces stress and improves mood;
- provides a charge of energy and improves productivity.
In order for daytime sleep to benefit you, and not harm, first decide what you need it for. And only after that decide when to take a nap and how much time it will take you to restore strength.
So what do you want?
- Give the brain a break for hard intellectual work in the afternoon?
- Get more energy for sports in the evening?
- Do you need to prepare - or recover - after a long journey?
The time and duration of sleep depends on individual needs and circumstances. What kind of dream do you need?
1. "Director's dream". If you need to increase energy, concentration, intellectual abilities, you need a short (no more than 25 minutes) sleep in the middle of the day (between 13 and 15 hours). Sleep longer and you will feel overwhelmed for the rest of the day. It doesn’t matter who you are, the CEO or a housewife, a short rest in the afternoon maintains high performance.
2. Latte-sons. This option is suitable for those days when you are experiencing a breakdown, and you need to quickly get together and concentrate. The latte-sleep effect is based on a combination of caffeine and a short rest. Drink coffee quickly - you should get 90-100 mg of caffeine. This amount is just contained in a standard cup of coffee, not the size of a super-size. Then find a calm place where you can take a nap for 20 minutes. Set a timer so as not to exceed this time. You will wake up when caffeine acts as a stimulant (usually after 20 minutes), having managed to remove the accumulated fatigue. But do not use latte-sleep more than 2 times a week or as a habitual way to cheer up.
3. "Mommy’s dream." It's no secret that babies' moms don't sleep well at night. So go to bed when your baby is sleeping. Resist the temptation to do household chores or work projects, taking advantage of the temporary “lull”. Parents who managed to get a good night's sleep have more energy and patience. They are more attentive and caring for children than those who are chronically sleep deprived.
4. "Athlete's Dream". If you are preparing for important competitions, a short rest of 15-20 minutes in the middle of the day will be useful. A long sleep has its advantages, but if you do not give yourself enough time to throw off the remnants of a nap, you will be lethargic and sleepy, and not strong, fast and energetic.
5. "Disco sleep" - An effective strategy for those who plan to stay up long. Try to sleep at least 90 minutes before heading to the party. You can combine this technique with latte sleep to get a boost of energy. You will need strength to celebrate until the morning! But do not make "disco sleep" an everyday habit. Get yourself up at the usual time the next morning, even if you come home at dawn. Your day will be very long and sleepy, but you will not break the usual daily routine.
6. "Siesta". In some warm countries, Spain, Greece, Mexico and others, daytime sleep is traditional. There they turn off the lights and close the doors of the shops at 14.30 to give everyone a rest and recover. If you have such an opportunity, use it.
7. "Night shift". Workers at night are forced to stay awake and remain active when their body and mind are set to sleep. This is harmful to health and leads to increased risk due to injuries and fatigue. Night shift workers are forced to break their sleep into phases. First, try to take a nap before the start or in between shifts. Secondly, plan a longer rest (4-5 hours) at the end of the shift, combining with a 90-minute sleep for the next day.
8. "Teenage dream." Adolescents experience a significant shift in circadian rhythms, which causes them to wake up by noon and not to stay up late. The biologically determined desire to stay awake at night gives rise to conflicts at school and chronic lack of sleep. Lack of sleep increases the risk of poor performance, behavioral and emotional problems, as well as health problems. The best way out for teens is a 20-minute sleep after school or a longer restorative mid-day sleep (up to 90 minutes) on weekends.
9. "The Traveler's Dream". This dream allows you to maintain overall tone, even with a busy travel schedule. It helps to survive the change of time zones. Observe the daily routine that corresponds to the time at the destination. Sleep when the locals sleep. A long sleep during the flight will allow you to tune in to a new time. A short 20-minute sleep immediately after arrival will help you survive the first day in a new place.
Important warning
Daytime sleep is not a panacea. If you suffer from depression, your circadian rhythms are disturbed, causing difficulty falling asleep. In this case, daytime sleep worsens your condition. If you have insomnia, do not go to bed during the day. This habit makes it more difficult to fall asleep at night. Daytime sleep should support your daily routine, not disrupt it.
