Waking up from a refreshing nap feels great. You’re no longer exhausted, have more energy and can focus on what you need to get done.
According to the Wall Street Journal, there are several ways in which you can plan your sleep, and it can provide the maximum benefits.
The experts say that it is more than enough for you to nap for about 15 to 20 minutes a day to clarify your mind and improve your alertness. Therefore, you should take a 15 to 20 minute nap before any kind of important event in order to post your speed and the stability.
According to Dr Mednick, sleeping for at least one hour can revitalize the memory of your brain. In addition, 20 minutes napping happens to be a complete cycle of sleep, and it will be able to raise the emotional as well as the Procedural memory and also enhance the creativity.
Yet, sometimes you feel extremely tired after you take a nap, and it is here more often that where the brains start storing the steps in order for you to do something.
Dr Michael Breus has mentioned that for more than 30 minutes of nap, you go into a deep sleep phase, and it becomes extremely hard to get out of it. So when you do get out of it, you are pretty exhausted.
Modern life with numerous difficulties makes us constantly lack the time to sleep. This has made the scientists find out manner in which you can reduce the duration of sleep but not lose out on retaining the freshness.
They have concluded that having seven hours of sleep is not necessary, and a nap of 20 minutes can provide the energy for the next 3 to 4 hours.
A study published by PubMed mentions that 5 to 10 minutes nap is much better than having no nap, as it increases the alertness and the cognitive abilities of the person. There are a lot of healthy benefits of napping like;
– Improvement of the learning memory,
– The prevention of stress,
– Improvement in mood,
– Increased creativity,
– Productivity support
– Boost in alertness
In contrast to it, the lack of sleep can lead to multiple health issues, particularly,
– Obesity
– Depression
– High blood pressure
– Poor life quality
– Failure of heart
– Attention deficit disorder or ADD
– Injury from accidents
– Stroke
– Growth retardation during childhood
– Heart attack
– Mental problems
So, napping gives you a lot of important health benefits, and you should start napping whenever you can. Here are some tips to help you make the most out of your napping:
10 to 20 minutes- For a quick refreshing nap.
60 to 90 minutes- To get a deep sleep
You should always be in a slightly sitting position, so as to avoid yourself getting into a deep sleep.
