In Spain, the tradition of the siesta has long been a cultural habit. However, today science claims it as a valuable resource to combat mental and emotional exhaustion.
Different studies show that a well-planned nap not only helps you regain energy, but also improves cognitive functions and mood, something especially useful in times when stress and fatigue are the order of the day. Therefore, napping is an effective strategy to maintain active and balanced mind throughout the day.
A mental reset called a nap
The importance of the nap lies in its ability to refresh the brain and body, allowing people to face their daily tasks with better spirits and concentration, as highlighted a study from the University of Coruña.
A quality nap increases energy, alertness and relaxation after rest. Improves concentration, memory and logical reasoning, promoting better performance in activities that require attention and mental speed. Besides, helps stabilize moodreduces impulsivity and makes it easier to calmly handle the frustrating tasks that often appear during the day.
The scientific evidence indicate that even very short naps of just six minutes can be effective in improving sleep. processing of ideaswhile longer naps help consolidate long-term memories.
For the nap to be effective, its ideal duration this between 15 and 30 minutesenough time for the brain to recover its capacity, but without entering phases of deep sleep that could cause drowsiness when waking up. Likewise, the best time to take a nap is between 2:00 p.m. and 3:00 p.m., a time that coincides with a natural drop in energy during the day.
If the nap lasts too long or takes place after three in the afternoon, it can negatively affect nighttime sleep, generating insomnia or a phenomenon known as “sleep inertia“, which consists of a feeling of drowsiness and difficulty reactivating after rest.
Additionally, if naps become frequent and long without any noticeable improvement in performance when you wake up, it could be indicative of a sleep disorder underlying that should be evaluated by a professional.
The nap is a break, not a substitute
It is essential to clarify that the nap should in no case replace the need to sleep between seven and nine hours a nightsince this night rest is essential to maintain good general health and ensure efficient recovery, something that is only achieved when the brain reaches certain phases of sleep.
“Sleeping well is much more than the time you spend in bed. The first is the number of hours you sleep. The second is the quality of sleep: having restful, uninterrupted sleep. The last is a regular sleep schedule,” assures Dr. Marishka Brown, sleep expert at the National Institutes of Health (NIH)
Not all people experience the same benefits of nap; The effects may vary depending on individual factors such as lifestyle and health.
When you rely too much on long naps to compensate for fatigue, could be a symptom of health problems that require medical attention. In fact, some studies indicate that prolonged naps they associate in certain cases with metabolic problems such as obesity, although a direct causality has not been confirmed, but rather other factors related to lifestyle intervene.
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