How and how much you need to sleep during the day to be healthy

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May 25, 2022, 12:34 | Medicine

It is sometimes worth taking a nap, but the main thing is not to overdo it.

How and how much you need to sleep during the day to be useful for health

How daytime sleep affects the body

And a short p&# A 39-minute nap and a full-fledged sleep help to get rid of fatigue, as well as recharge with energy for at least 2-3 hours, informs Ukr.Media.

Moreover, after resting during the day, you can improve mental performance in several areas at once :

  • Increase attention. A meta-analysis of 11 scientific papers concluded that daytime sleep helps you stay focused and alert for several hours after waking up.
  • Improve the memory of verbal information. In one study, students who slept in the afternoon after studying remembered information much better than those who crammed or simply rested during that time. Moreover, the knowledge was preserved a week after the experiment.
  • Accelerate the learning of motor skills. Scientists have found that after an hour of daytime sleep, people learn new motor tasks much better, such as pressing buttons in a certain order.
  • Improve logical thinking. Just 15 minutes of daytime rest helps not not only get rid of drowsiness, but also increase the accuracy of logical reasoning.
  • Speed ​​up the reaction. After a nap, people react more quickly to visual stimuli. Perhaps that is why a 15-minute rest combined with caffeine reduces the risk of accidents on the road by three times.

In addition, daytime sleep helps to “reboot” emotionally; and reduce psychological stress. After waking up, a person is usually less prone to impulsive behavior and copes with frustration better.

At the same time, daytime sleep helps people of any age equally well, regardless of whether they are used to napping after dinner or do not usually do so.< /p>

It benefits both those who had a good night's rest and those who did not sleep at all: people with a regular schedule, night workers and drivers on long trips.

True, if you do not calculate the time, you can get the opposite effect.

How much sleep do you need to feel good

Most scientific works agree that it is better not take a nap longer than half an hour, ideally the rest should last 15-20 minutes.

There are two main reasons not to prolong the afternoon rest.

1. Sleep inertia. This is disorientation, lethargy and confusion of consciousness that persists for some time after waking up.

The longer you sleep during the day, the longer the inertia will be. For example, after a 10-minute nap, you will feel refreshed and energetic almost immediately. A 20-30-minute sleep will require about half an hour to fully wake up.

But if you lie down for 1-2 hours, the first time after getting up you risk getting lost in space and time.

The thing is that about 40 minutes after falling asleep, the body goes into deep sleep mode. In this state, the brain produces slow delta waves, the eyes do not move under the eyelids, and the muscles relax.

The more time you spend in this phase, the stronger the inertia will be and the harder it will be to wake up.

2. Disruption of night sleep. Long daytime rest can negatively affect the quality of night sleep: reduce restorative periods of slow delta sleep and generally worsen its quality.

But daytime nap intervals of 15-20 minutes will certainly not disturb your circadian rhythms and will not prevent you from getting a full night's rest.

What is the best time to sleep during the day

Despite individual differences, most people have biological clocks that coincide.

The greatest sleepiness is observed from one to four in the morning, the peak of energy falls from 10 in the morning to 1 in the afternoon, and after dinner — somewhere from 1 to 4 p.m. — many fall asleep again.

The last interval is ideal for a daytime nap.

One experiment confirmed that if you lie down for 20 minutes at 2 p.m., your mood, well-being, and mental performance will be much better than if you do the same at noon.

As for later breaks, they also provide alertness, but can negatively affect falling asleep at night.

Can daytime sleep be harmful

There is some evidence that a long day's sleep is not particularly useful. Thus, in a meta-analysis of seven studies with data from 98,000 people, it was estimated that people who regularly sleep during the day for more than 60 minutes have an increased risk of total mortality compared to those who nap for less time.

In another scientific work with #39;found out that daytime sleep lasting more than an hour increases the risk of type 2 diabetes by 31%.

Most likely, the habit of resting after dinner is not harmful in itself, but only indicates that the body something is going wrong. So if you can't do without 1-2 hours of daytime sleep, then you should probably consult a therapist to rule out possible diseases.

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