Dense activities often make naps missed. In fact, the benefits of napping are very diverse, ranging from restoring the body's energy to increasing concentration. However, to get these benefits, napping needs to be done the right way.
Adequate naps are not only good for physical health, but also mental. To get the various benefits of this nap, you are advised not to sleep too long and choose the right time, for example when you are free or there is no important schedule at the office.
Benefits of Napping for Health
The following are the various benefits of a good nap for the health of the body:
A study says that adequate naps can increase energy and smooth blood flow, including in the brain.
A study says that people who take a nap for 15-30 minutes, will look more refreshed, easy to focus, and productive, than people who are tired at work. In addition, adequate naps can also increase the smooth flow of blood, including in the brain.
2. Improve mood
Naps are also good for improving mood . If you're feeling stressed, anxious, or restless, try relaxing by taking a short nap.
When stress is under control, you will feel more relaxed and your mood will improve. This can reduce your risk of developing mental disorders, such as depression .
3. Improve memory
The benefits of napping are known to increase energy and brain performance. A study says that regular naps can be useful for increasing memory or memory and the ability to process information or learn new things.
Therefore, if you want to study or memorize material, it is best to do it after a nap. This can make you more focused and easier to remember. Napping is also believed to be good for preventing senile dementia or dementia.
4. Lowering blood pressure
In addition to smoking habits and eating foods that contain lots of salt, stress and fatigue can also increase the risk of hypertension or high blood pressure.
Napping is known to lower blood pressure and keep it stable. Research shows that people who regularly nap and get enough sleep every night have a lower risk of developing hypertension.
This is thought to be because naps can reduce the stress hormone cortisol , which is a hormone that can cause blood pressure to rise.
5. Add hours of sleep
Some people may work shifts or alternating schedules, resulting in lack of sleep at night. To meet the sleep time, napping can be an option.
For people who have difficulty sleeping at night because of certain activities, the division of sleep time into 1–1.5 hours during the day and about 6 hours at night, can be an option. This sleep pattern is called biphasic sleep .
Conditions Not Recommended for Napping
Some people find it difficult to take a nap because they have to finish work and have a busy schedule. In addition, people with certain medical conditions are also not recommended to take a nap because it can worsen the symptoms experienced. The following are some of the conditions in question:
For some people, short naps generally won't affect the quality or hours of sleep at night. However, this can be a problem for people with insomnia or people who often have trouble sleeping at night.
Napping too long or too often can actually interfere with sleep at night, so insomniacs are not recommended to take a nap.
Sleep inertia is a sleep disorder that makes a person feel dizzy and dazed after waking up. Because these complaints can interfere with comfort during activities, someone with sleep inertia is not recommended to take a nap.
Tips for an Effective Nap
Not everyone can feel comfortable during a nap. Some people find that naps make sleeping at night more difficult, while others are not used to naps.
If you feel tired during the day and want to take advantage of your afternoon break to sleep, you can try following some of these napping tips:
1. Pay attention to bedtime
Napping should not be too long. In order to feel more energetic and energetic when you wake up, it is recommended that you take a 15–20 minute nap.
Naps that are too long can actually make you more sleepy, less focused, and risk disrupting sleep at night.
2. Set an alarm
In order to wake up on time during the nap, try setting an alarm. Adjust the nap time so it doesn't exceed the recommended time. For example, if you want to take a nap at 12 noon, set the alarm at 12:20 or 12:30 at the latest.
3. Make a plan
Delaying naps when you start to feel sleepy can cause anxiety, discomfort, and even harm yourself, for example when driving a vehicle. Therefore, to be more comfortable and safe, make a regular nap schedule according to your daily activities.
4. Avoid caffeine consumption
Caffeine has a stimulant effect that can keep you awake and have trouble sleeping. These effects generally appear about 30 minutes after consuming caffeinated beverages, such as coffee or energy drinks. Therefore, you should not consume caffeine if you want to take a nap.
5. Choose the right time
The best time to take a nap is 2–3 pm. At that time, chances are you start to feel sleepy after lunch. If you want to take a nap, it's best to wait up to 1 hour after lunch.
If conditions allow, it would not hurt for you to take advantage of the nap time. However, remember not to take a long nap or force it when you are busy.
If you find it difficult to take a nap or sleep at night, especially if it makes you feel tired and interferes with daily activities, you should consult with your doctor .