6 Benefits of Napping and Tips for Effective Naps

Healthy - The benefits of napping are numerous, including restoring the body's energy and increasing concentration. However, to get these benefits, naps need to be done the right way.

The benefits of napping are not only good for physical health, but also mental. However, naps are often missed because of the hectic activities that must be done.

The benefits of napping are not only good for physical health, but also mental. However, naps are often missed because of the hectic activities that must be done.

To get the various benefits of taking a nap, you are advised not to sleep too long and choose the right time, for example when you are free or have no important schedules at the office.

Benefits of Napping for Health

Not only resting the mind and providing a relaxing effect, napping is also beneficial for health. The following are the various benefits of napping that you can get:

1. Improve concentration and alertness

A study proves that napping can improve focus and alertness. The benefits of this afternoon nap are obtained because naps are able to restore a tired brain from receiving too much information.

During a nap, the brain clears unnecessary information from the brain's temporary storage areas, so it can return to work absorbing information.

2. Improve memory

Increased concentration and alertness will make the brain more ready to store information. A study states that routine naps are useful for improving memory and the ability to process information and learn new things.

Therefore, if you want to study or memorize material, it is best to do it after a nap. This will make you more focused and easier to remember.

3. Improve mood

The benefits of napping in improving mood have been proven through research. If you are feeling stressed, anxious, or restless, try to relax by taking a short nap. When you wake up, you will feel your mood has changed for the better.

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4. Relieves stress

Lack of sleep makes the body release more of the hormone cortisol which is the stress hormone. In the end, unresolved stress can make it difficult for you to sleep at night due to disturbances in the sleep wake cycle.

To relieve stress caused by lack of sleep or other things, it is recommended that you take time to take a nap. Naps also allow you to temporarily get away from stressful situations or pressures.

5. Lower blood pressure

In addition to smoking habits and eating foods that contain lots of salt, stress can also increase the risk of developing hypertension or high blood pressure.

Research shows the benefits of napping for lowering blood pressure thanks to decreased stress hormones (cortisol). This hormone is also one of the hormones that can cause blood pressure to increase. By taking a nap, stress will be overcome and blood pressure will be maintained.

6. Add hours of sleep

Some people may work shifts or take turns, so they don't sleep much at night. To meet the sleep time, naps can be an option.

For people who have trouble sleeping at night because of certain activities, divide the sleep time into 1–1.5 hours during the day and around 6 hours at night. This sleep pattern is called biphasic sleep.

Conditions Not Recommended for Napping

Even though there are various benefits of taking a nap, people with certain medical conditions are also not advised to take a nap because it can worsen the symptoms they are experiencing. The following are some of the conditions in question:

Sleep disorders

For some people, short naps generally don'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 people with insomnia are not advised to take a nap.

Sleep inertia

Sleep inertia is a sleep disorder in which a person feels dizzy and confused after waking up. Because these complaints can interfere with comfort during activities, someone with sleep inertia is not recommended to take a nap for more than 30 minutes.

Effective Nap Tips

Not everyone feels comfortable during a nap. Some people find that napping makes it more difficult to sleep at night, while others are not used to napping.

If you feel tired during the day and want to take advantage of your afternoon break to sleep, you can try following some of the following nap tips:

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1. Pay attention to bedtime

Naps should not be too long. In order to feel more energized and energetic when you wake up, it is recommended that you take a nap for 10-20 minutes and no more than 30 minutes.

Naps that are too long can actually make you more sleepy, less focused, and risk disrupting sleep at night.

2. Set an alarm

To wake up on time for a nap, try setting an alarm. Adjust nap times so that they don't exceed the recommended time. For example, if you want to take a nap at 12 noon, set your alarm at 12:20 or no later than 12:30.

3. Make a plan

Delaying a nap when you start to feel sleepy can cause anxiety, discomfort, and even endanger yourself, for example when driving a vehicle. Therefore, make a regular nap schedule according to your daily activities.

4. Avoid consuming caffeine

Caffeine has a stimulant effect that can keep you awake and make it difficult to fall asleep. This effect generally appears about 10–20 minutes after consuming caffeinated drinks, such as coffee or energy drinks. Therefore, you should not consume caffeine to make it easier to fall asleep during naps.

5. Choose the right time

A good time for a nap is between 1–3 p.m. You shouldn't take naps after 3 p.m. because sleeping at that time can interfere with your night's sleep.

Also, choose a dim, cool, and quiet place so that the short nap time can be used effectively without interruption.

If conditions permit, it never hurts to take advantage of nap time. However, remember not to take too long naps or force them when you're busy.

Those are the various benefits of napping and tips for doing it. If you find it difficult to sleep during the day or at night, especially if this complaint makes you feel tired and interferes with your daily activities, you should consult a doctor. That way, the doctor can examine and provide appropriate treatment, so that this complaint does not interfere with your performance at work or in your activities.