Many people struggle to find restful, adequate sleep at night and end up compensating by stealing a few minutes or hours of sleep. to sleep during the day. It helps them catch up on lost hours of sleep and leaves them feeling energized and refreshed. But do experts recommend daytime naps? According to several studies, an afternoon may be good for the brain, but the length matters. A study, published in Journal of the American Geriatrics Societypointed out that while a 30 to 90 minutes nap in older adults it appears to have benefits for the brain, anything more than an hour can create cognitive problems.
We reached out to experts who delved into the pros, cons, and the right way to nap. “For some people, taking a nap in the afternoon can act as a reset button, allowing them to wake up feeling rejuvenated and ready to complete their day. Although the nap prevents the individual from ‘sleep deeply, yes it allows the accumulation of drowsiness happen quickly, which increases alertness after the nap,” said Dr. Vipul Gupta, head of Neurointerventional Surgery and co-director of the Stroke Unit, Artemis Hospital, Gurugram. He added that non-nappers tend to to sleep longer and wake up harshly sleep inertia.
Well, Dr. Gowri Kulkarni, Head of Medical Operations at MediBuddy, said that taking short naps can definitely benefit a person in many ways. “Short naps during the day offer several benefits, including reduced relaxation fatigue, increased alertness and improved mood. It also helps improve performance, including faster and better reaction time memory,” she said.
Here are some of the benefits of taking naps, according to Dr. Gupta.
*Relaxation and elevation of mood
* Reduction of fatigue, anxiety and stress
* Increased alertness after nap
* Improved functionality and memory
Another study stated that naps can be especially beneficial for shift workers who struggle to get enough sleep and need to be alert at irregular times. In addition, a short repetition during the day can also increase performance in the workplace improving cognitive functions, according to the National Heart, Lung and Blood Institute.
However, experts warned that naps can interfere with your night to sleep if taken later in the day or for a longer duration. “The best way to take a nap is to take it short, for example 15-20 minutes and preferably in the early afternoon, as taking a nap later in the evening can affect the sleep cycleDr. Kulkarni explained.
Dr. Gupta agreed, saying naps should be short—about 20-30 minutes. “The length of the optimal nap can vary from person to person, although shorter naps are preferable if the goal is to wake up feeling rested and alert. It is recommended to take it in the early afternoon because doing it after 3 o’clock could interfere with a night’s sleep.”
In addition to interrupting the sleep cycle and starting it insomnia, long naps can lead to adverse health impacts. “Many studies and research have also linked long daytime naps of more than an hour type II diabetescardiovascular disease, metabolic syndrome and more,” Dr. Gupta noted.
“Naps of less than 30 minutes offer a number of benefits, but longer naps are linked to decreased productivity and sleep inertia. Recent epidemiological research suggests that taking longer and more frequent naps may have detrimental impacts for long-term health,” said Dr Sanjay Gupta, Senior Consultant, Internal Medicine, Paras Hospitals, Gurugram.
Seconds health.harvard.edudaytime sleepiness can also be a sign that you are having it they are of low quality, which may indicate a sleep disorder. “In some cases, napping creates a vicious cycle. You sleep during the day to make up for the loss of sleep at night, but then you have a harder time falling asleep at night because you slept during the day,” the website states.
Here are some tips you can follow to avoid these adverse impacts of daytime naps.
*Timing is everything when it comes to naps. Make sure you set a perfect alarm, finish your nap and wake up on time.
*Try to nap early afternoon that won’t ruin your night’s sleep.
*Make sure you simply relax and let go of all your worries while taking a nap, as its main purpose is to rejuvenate your body and mind.
*Avoid the alcohol consumption and caffeine post 3, as it can make it difficult to sleep at night.
(Next in the series: Do you feel groggy, sleepy and disoriented after waking up? You know what it is)
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