Have you ever had moments in your life, when your afternoons especially, felt absolutely drained of all energy and you felt lethargic or fatigued? Well, you’re not alone. Even for healthy people, it’s not easy to think strategically, stay energetic and focused for eight straight hours.
So what do you do? Gobble down energy drinks? Tailor your tasks and perform the most challenging ones in the morning? Or do you take a nap?
Understanding How a Nap Works
A nap is a brief or light sleep during the day and ideally should not go beyond 30 minutes. Longer naps, according to scientists, are associated with a loss of productivity and sleep inertia. But they can last anything from 10 to 30 minutes. Research has proven the benefits of napping in promoting wakefulness and enhancing performance and learning ability.
In this fast-paced world where you seem to be zoomed in and out of different environments, you may experience mental resistance when trying to nap. Mindfulness meditation can be a smooth way to slide into a quick nap. It is a proven approach to emotion regulation as well as stress reduction together with several other health benefits. One working approach through which taking a nap will be effortless is the use of great Apps such as the Jinglow with its many excellent mindfulness features, such as white noise, ambient music or inspirational beats will without a doubt help you calm and take a nap.
But why should you take a nap?
6 Important Reasons to Take a Nap
Here are 6 proven benefits of incorporating short naps in your daily routine.
1. It Boosts Productivity
Through the reduction of burnout, you’re recharged when you get up. Findings indicate that “a nap during the afternoon restores wakefulness and promotes performance and learning. Several investigators have shown that napping for as short as 10 minutes improves performance” You’re rejuvenated within an incredibly short time.
2. Boosts Alertness
Alertness is a state of being aware and mindful of your environment and being prompt to act. It is linked to high levels of wakefulness and low levels of fatigue. Napping reduces fatigue and research has established the effectiveness of naps in improving subsequent performance and alertness. Planned naps can be effective in promoting alertness and performance in operational settings.
3. It Increases Creativity
“Let me sleep on it” You have perhaps heard or read that before, and this is the root of its meaning. When you nap, your brain’s temporary storage space is cleared out, according to a research by Dr Mathew Walker, University of California. The brain is thereafter, ready to receive and retain new information. Your brain also replays situations while you’re asleep, and tries to make sense of what you’d been trying to work on. Studies prove that this memory consolidation of past and present play a huge part in improving your creativity. This is why you wake up with new ideas.
4. Reduces Anxiety and Stress
According to Medical News Today, major causes of anxiety are triggered by day-to-day stresses caused by environmental factors, personal relationships, work, finances, poor night sleep, school or even deeper issues like genetics. Stress causes insomnia by making it difficult to fall asleep and to stay asleep and by affecting the quality of your sleep” Dr Neil Kavey of New York-Presbyterian Hospital says. Norepinephrine, a stress hormone contained in the fight or flight body response always increases the heart rate. A nap restores this hormone to a normal level.
It is therefore suffice to echo what Dr Sara Mednick says, that “Daytime naps can be one way to treat sleep deprivation. You can get incredible benefits from 15-20 minutes of napping” When you’re well rested, you fell less anxious and less stressed. You’re therefore able to handle things from a more clear perspective.
5. Naps Aid Your Immune System and Reduce Risk of Many Diseases
Research states that “Many Immune functions display prominent rhythms in synchrony with regular 24-hour sleep-wake cycle” What this means is that the circadian system (regular 24-hour sleep-wake cycle) and your sleep play the main role in regulating your immunological processes. Whether you sleep well at night or have problems sleeping, it’s still safe to take that nap and give oomph to your immune system.
6. Amplifies High Spirits and Wellbeing
Most people are cranky when they’re sleepy. Not babies only. By the time 3 pm clocks, your body is usually ready for another shutdown. Instead of taking caffeinated drinks to keep awake, studies have shown that the benefits of a nap last longer making you feel better for longer.
Something to note
Napping hours depend on your wake up time. If you wake up at 5 am, then you should nap at around 1 pm. If you wake up at 9 am, then you should nap at 3 pm. Preplan and be safe by picking a good place.
All days may not be the same, but it’s normal to feel worn out at some point even when you’re healthy. A nap is usually a simple and first way to relieve your mind and body of all the pressure and exhaustion. A nap should ideally take between 10-30 minutes.
Being mindful while considering taking a nap is the key to its success. This can easily be achieved with the help of Jinglow. An all rounded mindfulness app that assists you to win the mind resistance to nap. Boosting your productivity and alertness, increasing your creativity, reduction of anxiety and stress, aiding your immune system, reduction of possible health risks and amplifying your high spirits and wellbeing are 6 important reasons to take a nap.
For these benefits to be effective, it’s important that you pick a good time to nap, which is determined by your wake up time. On average it should be between 6-7 hours from your wake up time. A good location is also very important. So go ahead, and boost your wellbeing, a nap at a time.
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