This article is a translation of the following Japanese article:
Original: 仮眠・昼寝は健康にいい？｜正しい昼寝の効果と逆効果になるNG習慣
Are naps really good for your health?
In conclusion, Short naps are said to be good for your health.
Actually,
- Ministry of Health, Labor and Welfare’s “Sleep Guide for Health Promotion”
- American Academy of Sleep Medicine (AASM)
- NASA (Aeronautics and Space Administration) research
It has also been shown that short naps are effective for improving concentration, judgment, and recovery from fatigue
Author: “It seems like it’s time to update the image that ‘napping = evil”’
Main health benefits of napping/napping
① Recover from brain fatigue and improve concentration
The human brain’s ability to concentrate drops approximately 6 to 8 hours after waking up.
Especially Around 13:00 to 15:00 It is a time when it is easy to feel sleepy due to the influence of the body’s internal clock.
By taking a 10-20 minute nap at this time,
- Recovery of attention
- Reduction of judgment errors
- Improve work speed
Verified
② Stress reduction/mental stability
A short nap also has the effect of regulating the autonomic nervous system.
When sleep deprivation and fatigue persist, the sympathetic nervous system becomes dominant,
- Irritation
- Uneasiness
- Feeling depressed
.
Taking a nap activates the parasympathetic nervous system and can be expected to have a reset effect on the mind and body.
Author: “Afternoon irritability is actually often caused by sleepiness”
③ May lower the risk of heart disease
Overseas epidemiological studies have also reported that
People who take short naps once or twice a week have a lower risk of heart disease
However, this assumes a “short and appropriate nap.”
The ideal nap time is “15 to 20 minutes”
Why is a short time better?
The ideal nap time is less than 20 minutes.
The reason is
- Sleeping for more than 30 minutes helps you fall into deep sleep
- Feeling lightheaded when you wake up (sleep inertia)
- Night sleep is adversely affected
It’s because.
A NASA study also found that 26 minutes of naps improved work efficiency by about 34%, but 15 to 20 minutes is generally considered to be the easiest to incorporate
Author: “The trick is to wake up when you feel a little unsatisfied.”
Bad habits that cause napping/napping to have the opposite effect
① Sleeping for more than 30 minutes
A long nap is a good thing.
- Hard to sleep at night
- Life rhythm is disrupted
- Feeling tired after waking up
It can also be negative to your health.
② Take a nap later in the evening
Basically, you should take a nap until 3pm.
Napping after dusk can greatly reduce the quality of your night’s sleep.
③ Sleep tight in bed
Napping is not “sleep” but “rest”.
- Sofa
- Lean back on the chair
- Reclining
.
Author: “Not sleeping properly is actually an important point.”
Tips for taking a nap at work or at a desk
- You can just close your eyes
- Block the light with an eye mask or towel
- Make sure to set a timer
- Drinking coffee before a nap (caffeine nap)
*Caffeine takes effect within 20 to 30 minutes after ingestion, so it is said to be compatible with short naps
Especially recommended for these people
- People who mainly work at a desk
- People who experience strong sleepiness in the afternoon
- People who tend to lack sleep
- People who find it difficult to concentrate
Summary | Napping is the best health habit “if taken correctly”
Taking naps is a powerful ally that supports your concentration, mental health, and health if you do it correctly.
- Time is 15-20 minutes
- By 3pm
- Don’t sleep too deep
Just being aware of these three points will make a big difference in your daily performance.
Author: “The idea of “resting in order to work hard” will be important from now on.”
