Table of contents:
- Key he alth benefits
- How to get a good nap
- Can napping be harmful to he alth?
- Nap after lunch makes you fat?
Taking a nap after lunch is a great way to replenish energy or relax, especially when you haven't been able to sleep well during the night or if you live a very busy lifestyle.
The ideal is to take a nap for 20 to 25 minutes after lunch to rest a little and increase energy for work or school because sleeping for more than 30 minutes can favor insomnia and increase tiredness, in addition to affecting he alth, it can also cause more serious problems such as diabetes, for example.
Key he alth benefits
A nap of up to 20 minutes after lunch can have several he alth benefits such as:
- Increase concentration and efficiency at work;
- Avoid excess stress, promoting relaxation;
- Reduce physical and mental fatigue;
- Improve memory and reaction time.
This way, taking a nap is recommended for when you feel very tired or unexpected sleep during the day. Also, when you know that you are going to be awake for a long time, because you are going to work during the night, it is also advisable to take a nap to have the extra energy needed.
However, when the need to take a nap during the day is very frequent or occurs more than once a day, it is recommended to consult a specialist sleep doctor to identify if there is a he alth problem that needs to be treated with medication, for example.
See a list of 8 diseases that can cause tiredness and excessive sleep during the day.
How to get a good nap
To get all the benefits of a nap, it is important to keep it short, that is, avoid sleeping more than 20 to 30 minutes in a row. The best time to take a nap is between 2 pm and 3 pm, or right after lunch, as in addition to being one of the times of day when attention levels are usually lower, it is not too close to bedtime. sleep, not interfering with sleep.
People who work shifts or who have their own sleep schedule should adapt their nap time to avoid interfering with sleep hours, as a nap too close to sleep can cause insomnia. If this is your case, check out the essential tips to improve the sleep of shift workers.
Can napping be harmful to he alth?
Although taking a nap has many he alth benefits, it doesn't work for everyone because not everyone can sleep during the day or out of bed, and this can cause some problems like:
- Worsening of tiredness: those who cannot sleep out of their own bed can take a long time to fall asleep and this reduces their rest time. This way, many people can wake up a few minutes later without feeling rested and feeling like sleeping more;
- Increased Stress and Frustration: Those who have trouble sleeping during the day may feel frustrated at not being able to sleep and this can increase stress levels, having an effect contrary to expectations;
- Insomnia: if the nap is taken too close to bedtime it can cause difficulty falling asleep at night;
- Increases the risk of diabetes: according to a Japanese study, sleeping more than 40 minutes during the day increases the risk of developing diabetes by 45%.
So, ideally, everyone should try taking a nap after lunch whenever they need to and then assess how they feel after waking up and whether that nap has affected their sleep during the night.If no negative effects are observed, napping can then be used as a great way to replenish energy during the day.
Nap after lunch makes you fat?
There is no proof that sleeping after a meal can make you gain weight. However, some people may find it more difficult to digest food while lying down or lying down, and in these cases, it can favor abdominal swelling. Thus, the ideal thing is for the person to take a nap without lying down and be careful not to eat a very large meal, and finish the meal with a digestive tea, for example.