Still recently reserved for young children, the elderly and the sick, the nap is increasingly recognized for its beneficial effects on health. Here is some information to know about this increasingly common habit.

A study conducted in Greece shows that a nap of 20 to 30 minutes a day would reduce the risk of cardiovascular mortality by 37%. An occasional nap would decrease it by 12%. In addition to this, the nap reduces stress, and allows you to complete a sleep quota that is not always reached, and yet necessary for good health. It corresponds to the natural biological rhythm and helps to repair major fatigue.

It’s not easy to arrange a 20-minute nap when working, you might say, especially in a society that still often confuses sleep with laziness. However, even if it means having to make up for these “lost” 20 minutes of work, some do not hesitate to arrange their time to integrate this rest.

20 minute nap per day

If you have the possibility to find these 20 minutes, the best is to practice the nap lying down. But a nap sitting at your desk with your head in your arms crossed will be just as beneficial (although less pleasant for the back). You can even have your coffee right before, since you’ll wake up right when the caffeine kicks in. For others who don’t have all that time, and above all, for those who have perfect control over their sleep, the 2 to 5 minute micro-nap can have its advantages. It rests the mind and eyes, and would have a good influence on memory.

If you have trouble managing your sleep and falling asleep, closing your eyes and completely relaxing for a few minutes will be a great start to getting some rest.

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The “royal” siesta of one and a half hours

As for patients undergoing treatment and convalescents, the so-called “royal” siesta is recommended: 1h30, after lunch, seems to be the right length of time so as not to encroach too much on the night’s sleep. This “royal” siesta can also be practiced by everyone during the holidays in order to make up for the hours of sleep lost during the year and get a good rest.

Be careful when waking up, which shouldn’t be too abrupt: remember to stretch and take a few steps for a gradual awakening, which will allow you to set off again for the whole afternoon!

Also be careful for people who suffer from insomnia and sleep disorders, taking a nap may increase them.

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