Most of the time, our average day is divided into two periods: waking and sleeping. As the statistics cited show, 85% of mammals – people belong to this group – sleep for short periods of time for long periods. In other words, we are strangers.
Aside from the fact that we isolate ourselves from most mammals, humans are probably the only species that is sleep deprived: about 40% of us are sleep deprived during the recommended seven hours of sleep each night. Suspension of naps – Short rest periods of up to 90 minutes – They cannot correct our insomnia; Our efficiency, Our health, Our well-being and Our mood can, of course, be improved.
What you might not know is that naps fall into three categories: urgency, routine and preparation.
Regular siesta or siesta at the same time each day are a healthier variant. Naps, which must be scheduled before sleepiness (preparation), are useful for a person who knows that he will be without sleep for a long time. Emergency naps — or falling asleep suddenly from exhaustion — are by no means healthy, as we’ve seen from work-related disasters.
The National Sleep Foundation (NSF) recommends a 20 to 30 minute siesta to increase alertness and performance. Any period of sleep between 30 and 60 minutes can cause drowsiness or dizziness upon waking. In any case, naps of 20 to 60 minutes are mostly beneficial.
The benefits of a nap
You are happy
Science suggests that people who have a siesta of 30 minutes or less at noon are more likely to experience “happiness surge” in the afternoon than people who have a siesta of more than 30 minutes or no siesta. no nap at all.
You can avoid Chaos
Cycle Notre Quotidien seems “loose” version 15:00. Sophisticated swirling wind; However, according to Harvard University, sleeping is an effective way to reduce this laxity. (Yes, it’s better than coffeeine!)
You make fewer mistakes
According to the US National Science Foundation, siesta increases productivity, reduces errors, and prevents accidents.
You will be more performance
In a NASA study, Pilots and Astronauts who took a 40-minute nap experienced significant improvements in performance and attention: 34% and 100% respectively.
Get a memory booster
Attention students. Researchers at Sarr University in Germany found that a 45 to 60 minute siesta improved memory by 500%. Get help!
you are more creative
Sleeping is not a senseless activity. In fact, studies show that the right side of the brain, where they generate creativity and “big thoughts”, actively interacts with itself. (Naps have led to many ideas throughout history. See: Henry Ford, Thomas Edison.)
Your heart is healthier
According to a joint study by the Harvard School of Public Health and the University of Athens School of Medicine (Greece), people who sleep 30 minutes or more at least three times a week are at risk of death 37 . % less than the heart. illness.
You eat less fast food
According to a study by the University of California at Berkeley, sleep deprivation weakens the brain’s prefrontal cortex, which is responsible for decision making and impulse transmission. Obviously, an imbalance in the PFC cannot be used to resist temptation – including junk food.
this is Feel full
When you sleep, your body produces less grelin, the “hunger hormone”. In contrast, another study showed a link between poor sleep habits, excess levels of the hormone ghrelin and more obesity. Researchers suggest that regular siesta may increase satiety.
You fight less
Did you see the deja vu ad for Snickers “Not you when you’re hungry”? It’s confusing and very funny – and it’s true. People with bad sleeping habits tend to fight more than those who sleep and sleep reluctantly.
You reduce the risk of infection
According to the Centers for Disease Control and Prevention (CDC) and the National Highway Traffic Safety Administration (NHTSA), people are more likely to have industrial, automobile or medical accidents if they don’t get enough sleep. An easy 30 minute nap can save your life.
You are also productive
Cornell University psychologist James Maas coined the term “energy siesta”.