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What are the effects of a nap depending on whether it lasts 10, 20, 30 or 90 minutes?

Napping is often seen as a sign of fatigue or laziness. But it can also have several other consequences. After all, over 85% of mammals have a sleep pattern based on a polyphasic rhythm.

Everything you need to know about napping in general

The siesta is therefore a moment that we allow ourselves outside our night hours , or our main hours of sleep. More and more companies advertise their advantageous working conditions which allow employees to take a nap during working hours.

Among the most famous nap regulars, we find:

  • Winston Churchill
  • John F. Kennedy
  • Ronald Reagan
  • Napoleon
  • Albert Einstein
  • Thomas Edison
  • George W. Bush

And these are only those who have publicly claimed it!

What are the effects of a nap depending on whether it lasts 10, 20, 30 or 90 minutes?

Different types of naps

There are three types of naps s. We are talking here about their nature and not about their duration (this will come later):

  • The planned nap :it is the one that allows access to a state of drowsiness. It is recommended in case you know you are going to bed late. It's a bit like hitting the sleep button on a computer so you don't use too much electricity.
  • The emergency nap :it happens when you are tired all of a sudden and you have to stop all your activities. Colloquially referred to as a "snap", this situation requires a quick nap to fix.
  • The usual siesta :Among the names mentioned above, all were lovers of habitual naps. It is simply a matter of going to bed at the same time every day to take a nap of a duration which is also always the same. The benefits of this type of nap include creativity and ease of problem solving.

Thanks to studies on the subject, we also know that taking a nap helps to avoid feeling tired several hours after being performed, and that the effects will still be positive the next day if the night is too short. It is therefore ideal if you want to study, work or be in shape for the evening.

Where to take a good nap?

You can take a nap wherever you like . Make sure you have the right and not too much sun exposure. That said, don't be shy about sleeping in public . Know that in Japan there is the tradition of inemuri – a kind of micro-nap that can be done anywhere – and that taking a quick nap like this is supposed to bring you respect in this country.

However, are all naps equal?

We have ranked the naps for you in order of the most restorative to the least effective, and especially from the most beneficial to the least beneficial by classifying them by duration.

A quick nap of 10 to 20 minutes

She's the one we all want to take around mid-afternoon, for example when you haven't slept enough or you've been driving on the highway for a little too long (moreover, be careful on the road!). This siesta is ideal forreplenishing . It's even more than that, since according to Sleep magazine , the 10-minute nap is the most effective in recovering cognitive abilities.

The little bonus is that with this duration for your naps, you don't have a sleep inertia effect like when you wake up from a good night and the brain takes a while to reboot. Thus, you will be alert and immediately ready to resume your work or your road.

Last perk of this nap , it's that 10 minutes isn't much and it's easy to fit into a schedule.

What are the effects of a nap depending on whether it lasts 10, 20, 30 or 90 minutes?

The one and a half hour nap

This second nap has the advantage of corresponding to a complete sleep cycle, and can greatly help in cases of psychological insomnia. This allows you to rest your muscles but also your brain in an optimal way . It is in second place for three main reasons:

  • It is much more difficult to find an hour and a half in your schedule when you work during the day or at a traditional pace.
  • With this type of nap, and if taken too late, you will have to shorten your night, as this will impact your quality of sleep.
  • A study has shown a link between long naps and an increased risk of death. However, this study has been criticized by the scientific community for its lack of seriousness and objectivity.

The nap of 40 to 60 minutes

It is a little less advantageous than the one and a half hour siesta. However, it remains restorative , because you wake up during your REM (or light depending on the person) sleep phase. You therefore have the feeling of being in good shape as soon as you wake up. In addition, it is rather recommended when you have had short nights. As a proportion of time spent sleeping, it is less effective than a 10-minute nap . However, the effects of this sum remain superior. This is the type of nap recommended by NASA for astronauts during training periods. Its main flaw therefore remains the duration, which is difficult to align with an already busy schedule.

The 30-minute nap

This nap time is not restorative at the moment. Incidentally, it is only very rarely recommended, as it has many negative effects:

  • You may wake up slightly groggy, as this is normally the start of sleep inertia.
  • Taking too late, this nap length may affect the length of your night and especially the quality of your sleep.
  • You will be as tired as you were before taking it for 40 to 45 minutes after waking up, because you were interrupted in the middle of deep sleep.
  • In addition to the inertia effect, you will have to deal with a risk of headache and a "pasty mouth" effect. This is also due to the interruption of your deep sleep phase.

This week a sleep saga came out. You can find all the articles in the following menu:

  • How does our sleep break down?
  • How to stay awake 22 hours a day with polyphasic sleep?
  • What are the benefits of polyphasic sleep on the body?
  • Sleep disorder, why am I not sleeping well?
  • Lucid dreams, a controlled and verified dream today

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