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| 5 Rules to Get a Full Benefit of Napping |
And now it seems that the nap began to be regarded as something important. Some major cities in the United States even provide a special place for employees who want to take a break.
Assistant professor of psychology at the University of Pennsylvania, Philip Gehrman, PhD says, napping is now no longer associated with laziness or children, but as something cool.
It is also not without reason. Napping can reduce fatigue and sleepiness, so it can boost employee performance. Improves creativity, productivity, memory, and mood.
In fact, naps are also said to improve the immune system and reduce the risk of cardiovascular disease.
But keep in mind, too. The wrong nap can disrupt your night's sleep, and ruin all its benefits.
- . Longest 90 minutes
Feeling mentally blocked so you can not think, set your alarm for a longer nap time.
"A 90-minute nap can help you regain creative and decompressing, as this has reached a full sleeping circle, from the deepest sleep to the deepest stage, and wakes up fresh," says Sara Mednick, PhD, professor at the University of California in Irvine, and author of Take a Nap! Change Your Life.
However, be careful also when setting your bedtime. Waking up in the middle of the sleep cycle (when in the deepest stages) can cause inertia, a nervous feeling that is hard to remove.
To eliminate drowsiness after waking up, plan activities that make you have to make decisions (eg choosing clothes) within 20 minutes of waking up.
- This will give your body and mind time to be fit and fresh.. Skip exercise before going to sleep
"Although exercise can boost energy, it is not enough for the brain and body to rest," Gehrman said.
After all, fitness experts say, taking a nap can give you extra energy for your workout.
But if you can only exercise before bedtime, no need to bother. Just turn off there is a two hour pause between these two activities.
- . Consistent
Try to always take a nap in the same hour every day, even if you can only do it on weekends.
"By always following the schedule, the body will learn when it is time to rest so you can fall asleep faster, and not be too groggy when you wake up," Gehrman said.
Most people will usually feel tired at 2 to 4 pm. But if the body gives signs of fatigue (the head begins to droop, drowsy, or can not stop yawning) before or that hour, that's your time to take a nap.
Exception: if you do not have a chance to take a nap three or four hours before bedtime. Taking a nap too late can sabotage your sleep time. The alternative is, sleep half an hour earlier than usual.
- . As comfortable as possible
So, choose the most comfortable position and condition, for example on the sofa.
"It's easier to wake up if I take a nap on the couch, because your mind can separate it from a real night's sleep," Mednick said.
- . Do not push yourself
In fact, not everyone can or like to take a nap. In fact, 50 percent of people do not get any benefit from a nap in connection with their fitness and productivity. This is based on research conducted by Mednick.
If you are not someone who likes to take a nap, this means you have a monofase circadian rhythm, aka, your sleep time is determined by a light-dark cycle. It also means you have enough rest.
Give your body time for a month trying to nap three times a week, before deciding to take a nap is not for you. If in this period of time you still can not take a nap, or wake up in a more tired and upset condition, try meditation or "quite rest."
Quite rest is when you're in a dimly lit place, resting, without getting any new information (so do not read or watch tv or play cell phones).
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