The important of siesta
More than 85% of mammals are multi-phase sleepers who sleep for only a short time each day. Humans are part of a small number of single-phase sleepers, which means that our day is divided into two distinct phases, one for sleep and the other for waking.
There are three types of naps:
1, Planned nap: When you know that you will get up later than usual (such as going to bed late on weekends), or you know that you have to stay up late tonight, or if you have some special reasons to avoid going to bed early, you can go through a nap. Keep yourself awake at night.
2, Emergency nap: When you are suddenly tired, unable to continue the original activities, you can take an emergency nap. This type of nap can be used to avoid fatigue driving or when you need to work on a highly attentive job, and you are using heavy and dangerous machinery.
3, Habitual nap: We generally refers to a person taking a nap at the same time every day. Children may fall asleep at the same time every afternoon, or adults may take a nap after lunch every day.
In order to maintain short-term alertness, it is usually recommended to take a nap for 20-30 minutes. This type of nap has a significant benefit in improving alertness and performance and will not make you feel groggy or interfere with nighttime sleep.
Your sleeping environment is a big affect to your ability to fall asleep. So make sure you have a quiet place to lie down and the temperature in the room is comfortable. Try to limit the range of noise and light that is heard (the earplugs are ready). Although some studies have shown that if you don't sleep, it's good to just close your eyes on the mattress, but it's best to try to take a nap.
How long should we take to a nap?
A 20-minute nap time can help you improve your alertness, work efficiency and mood. Another advantage of this length of nap is that it will put you in the lightest stage of non-rapid eye movement sleep, making it easier for you to get up after a nap. Be sure to set an alarm so you don't sleep too long and don't feel groggy when you wake up.
After 30 to 60 minutes of nap, you will enter a deeper sleep stage. When you wake up, your brain waves will slow down and make you feel groggy.
If you can lie for 90 minutes at noon, your body should have time to complete a complete sleep cycle, from the lightest stage to the deepest sleep stage, and then back, so that when you wake up, you will feel refreshed.
So how long should you sleep? We recommend a break for 20-30 minutes. This period allows your brain to rest, and you can avoid waking up because you have slept too long.
Take a nap can restore alertness, improve work efficiency, and reduce mistakes and accidents. A NASA study of sleepy military pilots and astronauts found that a 40-minute nap can improve productivity and 100% alertness.
A nap can help improve and prolong alertness and regain attention.
Take a nap has psychological benefits.
A nap can be a pleasant extravagant, it is like a small holiday. It can give you some relaxation and rejuvenation.
Most people know that driving while sleeping is extremely dangerous. Despite this, many drivers disregard the dangers and continue to drive while lying asleep, putting themselves and others at risk. So not only do you should have a good night's sleep before driving, but you can also reduce the risk of dozing off while driving. The lamb suggested that if you feel sleepy while driving, you should immediately rest and take a nap for 20 minutes.
Despite these benefits, it does not mean that everyone needs a nap. For example, some people have difficulty sleeping in their own bed, sleeping in the office or other unlikely places. Or there is no habit of taking a nap at all, or a headache after a nap.
A nap can cause sleep inertia, especially when they last more than 20 minutes. Sleep inertia is defined as the feeling of groggy and disorientation when waking up from deep sleep. Although this state usually lasts only a few minutes to half an hour. However, for people who have insufficient sleep or have a long sleep period, the injury and disorientation after nap are more serious and may last longer.
A nap can also have a negative impact on other sleep times. A long nap or a nap too late during the day can have a negative impact on the time and quality of nighttime sleep. If you have difficulty falling asleep at night, nap will only make that worst.
Remember that getting enough sleep regularly is the best way to stay alert and attentive. However, when fatigue comes, taking a nap will have an unexpected effect on your mental and physical endurance.
1, Control the nap time according to your own situation. The longer you take a nap, the more likely you are to feel groggy after a nap.
2, Take a nap early in the afternoon. Sleeping after 3 pm will affect nighttime sleep.
3, Create a comfortable environment. Take a nap in a quiet, dark, comfortable room with little interference.
4, After a nap, give yourself some time to restore the spirit, such as drinking cold water, washing your face, listening to music, walking around, stretching, etc. can help you quickly get out of sleep, and then continue to work.