Can a daily nap do more harm than good? The sleep researcher explains

You are in the middle of the afternoon, the eyelids are hefty, focus on focus. You close your eyes for half an hour and wake up, feeling charged. But later that night you throw and turn around in bed, wondering why you can’t leave. The reason can be so refreshing, which was so refreshing.

Naps have long been praised as a tool to enhance vigilance, enhance mood, strengthen memory and strengthen improvement of performance. However, for some they can sabotage the night sleep.

A nap is a double -edged sword. Well done, it is a powerful way to charge the brain, improve concentration and support mental and physical health. I did wrong, it can make you groggy, confused and try to fall asleep later. The key is to understand how the body regulates sleep and vigil.

Most people experience a natural decrease in vigilance in the early afternoon, usually between 13:00 and 16:00. This is not just a hefty lunch – our inner body clock or circulatory rhythm, creates Cycles of vigil and fatigue throughout the day. Early afternoon is part of this rhythm, which is why so many people feel sleepy at that time.

Research suggests that a tiny nap during this period – perfectly and then a clear featherlight exposure – can assist counteract fatigue, enhance vigilance and improve cognitive functions without disturbing night sleep. These “nap of power” allow the brain to rest without slipping into a deep sleep, making it easier to wake up the refreshed one.

But there is a bit of a hook: too long a nap can cause that waking up feels worse than before. This is due to the “inertia of sleep” – groggics and confusion, which result from waking up during deeper stages of sleep.

When the nap stretches outside of 30 minutes, the brain passes in the free wave dreams, which makes it challenging to wake up. Studies show that waking up from a deep sleep can make people feel dull Up to an hour. It may have Serious implications If they then try to perform a safety critic, make, for example, essential decisions or operate machines. And if the nap is moved too tardy during the day, it can eat away from the “accumulation of sleep pressure”-the natural pursuit of sleep to sleep-and Harder to fall asleep at night.

When the nap is necessary

For some, a nap is necessary. Gear shifts often struggle with a crushed sleep due to irregular schedules, and a refined nap before a night shift can enhance vigilance and reduce the risk of errors and accidents. Similarly, people who regularly try to sleep at night – regardless of whether because of their work, parenting or other requirements – they can take advantage of the nap for the bank of additional sleep hours that compensate for sleep loss.

Nevertheless, relying on naps instead of improving night sleep is a tiny -term solution rather than a balanced solution. People with chronic insomnia are often recommended to avoid naps, because sleep during the day can weaken the pursuit of sleep at night.

Some groups employ a strategic nap as a tool improving performance. Athletes include a nap in their training schedules to accelerate muscle recovery and improve sport related parameters such as Reaction times and endurance. They also suggest research that people in work with high effects such as Healthcare employees and aviation teamsApply tiny planned naps to maintain concentration and reduce fatigue errors. NASA found that a 26-minute nap can improve the efficiency of operating staff with a long flight by 34%and vigilance by 54%.

How to nap well

To effectively nap, time and environment are essential. Keeping naps from ten to 20 minutes prevents groggisha. The perfect time is before 14.00 – a nap too tardy can push back the natural schedule of body sleep.

The best naps happen in a frosty, murky and silent surroundings, as is the night sleep conditions. Eye masks and headphones with noise assessment can assist, especially for those who napped in brilliant or cacophonous settings.

Despite the benefits, a nap is not for everyone. Age, lifestyle and basic sleep patterns affect whether naps assist or make it challenging. A good nap is strategy – knowing when, how and whether you should nap at all.

For some it is a life hack, improving concentration and energy. For others it is slippery slope in sleep disturbances. The key is experimenting and observing how the naps affect the overall quality of sleep.

The naps made wisely can be a valuable tool. Badly done, they can be the reason why you stare at the ceiling at midnight.