Sleep during the day or not sleep? And how to deal with afternoon sleepiness
2nd of March
After lunch, you often want to take a nap. However, such sleep can reduce mental performance and impair cognitive flexibility. Simply put, you will be nodding and unable to return to work. Should I sleep during the day? How to relax properly? What will help break the sleepy spell? Found the answers in our books.
Vote for siesta
The benefits of a short nap – “energosle” – have been talked about for decades. This is not a substitute for a full night’s rest, which is necessary for vital body functions, but studies have shown that energy sleep improves performance, balances hormone levels and reduces information overload.
Leonardo da Vinci, Napoleon and Churchill loved to take a nap during the day. Scientists at the National Institute of Industrial Health in Japan found that workers who slept 15 minutes after lunch had significantly higher alertness than those who did not sleep during the day. Researchers at Harvard claim that naps reduce the risk of heart disease by 34%.
You can share your research with colleagues and have a sweet lunchtime nap. – A source
“Take off your clothes and go to bed. I always do this. Do not think that you will get less time if you sleep during the day. Only people without imagination think so. You can do more. You will get two days in one – or at least one and a half. “
How much to sleep?
It is important to choose the appropriate amount of sleep. To do this, you need to know that it has four stages. They were first described in 1937 by Alfred Lee Loomis using electroencephalography. The stages are determined by the activity of the brain wave. Stages 1 and 2 are light sleep, stage 3 is deep sleep, and the final stage is REM sleep (fast phase), when we see “pictures”. The term power nap was coined by James Maas, a social psychologist at Cornell University. He notes that sleeping during the day “enhances the ability to focus on details and make important decisions.”
It is important to remember: energy sleep should last no more than 20 minutes, until the third stage. Deep sleep without completing the cycle leads to inertia, drowsiness and headaches.
You need extra energy, not a wasted day, right? – A source
Therefore, if possible, take a nap immediately after lunch: because of the circadian rhythms in the late afternoon, sleep is more likely to turn into deep sleep, and you will feel worse than before. Maas elaborates: “A nap about 8 hours after waking up is far more beneficial than sleeping 20 minutes longer at night.”
If you have no time to sleep
Numerous studies are devoted to the study of ways to get rid of afternoon sleepiness. It is experienced even by those who sleep well at night and generally do not complain of lack of sleep. Scientists have come to several important conclusions.
Caffeine sleep or just coffee
Coffee will help you not fall into deep sleep. Professor Jim Home and Dr. Louise Rayner of Loughborough University conducted an experiment on a car simulator to find out which of the eight options is the best for helping drivers to cheer up: cold air, radio, break, sleep, caffeine pill, placebo, caffeine pill and sleep, pill placebo and sleep. Caffeine and naps were at the top of the list. If you drink a cup of coffee and fall asleep for 20 minutes, caffeine will not interfere with sleep: the awakening effect will appear in about half an hour. When there is no way to sleep, coffee will add vigor.
Your faithful assistant. – A source
Blue light or bright daylight
Just half an hour in bright daylight in the afternoon reduces drowsiness. In one experiment, participants were exposed to artificial lighting enriched with blue light in the afternoon. It was found that in such conditions, perception remains sharp, and mental performance improves.
Without lunch, there would be no afternoon sleepiness! The denser the meal, the more you will want to sleep. So spend at least half an hour in bright daylight after lunch. Don’t overeat.
You can restore strength and drive away drowsiness in another way. Smell peppermint essential oil to stimulate the senses and restore focus, says Hope Gillerman, founder of the brand of medicines and cosmetics.
Gillerman recommends peppermint essential oil for those who lack energy. It is enough to sniff the oil once to energize the body and focus for a couple of hours. If this is not enough for you, then, when you feel that you are losing concentration, dissolve peppermint oil in an odorless base oil (such as jojoba oil) and spread it on your neck and shoulders. You can also scent a room: put some oil on a napkin and place it on the table so that the smell gradually spreads throughout the room.
Enjoy your dreams and vigor!
Based on materials from the books “Stress Free”, “How to Make Friends with Your Head”, “Better Every Day”
Post cover – pexels.com