“More than 85 percent of mammals are polyphasic sleepers, meaning they take short naps throughout the day.” ~ National Sleep Foundation
Most of the time, our average day is divided into two phases: waking up and sleeping. According to the cited statistics, 85 percent of all mammals in this group sleep briefly during the day. In other words, we are strange.
Aside from separating ourselves from most mammals, humans are probably the only ones who don’t get enough sleep: about 40 percent of us don’t get the recommended 7 hours a day. When falling asleep – a short rest period of no more than 90 minutes cannot correct our lack of sleep; It certainly improves our efficiency, health, well-being and mood.
What you may not know is that there are three types of sleep: emergency, habitual, and preparatory.
A regular nap, that is, going to bed at the same time every day, is the healthiest option. A planned nap before sleep (preparation) is good for people who know they will go long without sleep. As we’ve seen in work-related disasters, it’s not healthy to take a sudden nap or suddenly fall asleep due to exhaustion.
The National Sleep Foundation (NSF) recommends a 20-30 minute nap to increase alertness and performance. Any period of sleep lasting between 30 and 60 minutes can lead to sleep inertia or a feeling of grogginess upon awakening. In any case, a 20-60 minute nap is often beneficial.
- YOU ARE HAPPIER
Science shows that people who nap for 30 minutes or less in the middle of the day enjoy the afternoon “happy boost” more than those who nap for more than 30 minutes or don’t nap at all.
- YOU CAN DO THE FALL
Our cycles experience a “drop” around 3 AM. – evolutionary breakdown. However, according to Harvard University, taking a nap is an effective way to stop this decline. (Yes, it’s better than caffeine!)
- YOU MAKE LESS MISTAKES
According to the NSF, naps can improve work performance, reduce errors, and prevent accidents.
- YOU’LL GET MORE DONE
According to a NASA study, pilots and astronauts who slept for 40 minutes experienced significant improvements in performance and alertness: 34 percent and 100 percent.
- YOU WILL IMPROVE THE FOREST
Attention college students. Scientists at Saarland University in Germany found that a 45-60 minute nap can improve memory by 500 percent. Go to your shelf!
- YOU ARE MORE CREATIVE
Sleeping is not a mindless act. In fact, research shows that the right side of the brain, which is responsible for creativity and “holistic thinking,” is actively communicating with itself. (Sleep has fueled many creative ideas throughout history. See: Henry Ford, Thomas Edison.)
- YOU ARE HEART HEALTHIER
According to a joint study by the Harvard School of Public Health and the University of Athens School of Medicine (Greece), people who slept at least three times a week for 30 minutes or more had a 37 percent lower risk of dying from heart disease. disease.
- YOU WILL EAT LESS FOOD
A UC Berkeley study found that sleep deprivation impairs the brain’s prefrontal cortex, or PFC, which is responsible for decision-making and impulse control. Clearly, no amount of PFC depletion helps resist temptation, including junk food.
- YOU HAVE MORE PASSION
During sleep, the body produces less of the “hunger hormone” ghrelin. In contrast, another study showed a link between poor sleep patterns, high levels of ghrelin, and high rates of obesity. Researchers believe that regular napping increases feelings of satiety, or satiety.
- YOU WILL SPEND LESS
Have you ever seen the Snickers commercial, “You’re Not You When You’re Hungry”? They are so funny and just so true. People with poor sleep patterns tend to argue more than those who sleep regularly.
- YOU REDUCE YOUR RISK OF INJURY
According to the Centers for Disease Control and Prevention (CDC) and the National Highway Traffic Safety Administration (NHTSA), people who are sleep deprived are more likely to be involved in industrial, vehicular, and medical accidents. Just 30 minutes of sleep can save your life.
- YOU ARE MORE PRODUCTIVE
James Mass, a psychologist at Cornell University, coined the term “power naps,” and it’s being applied to more and more entrepreneurs. Why? Because data shows that daytime sleep increases productivity and performance.
- YOU WILL PROTECT AGAINST DAMAGES
According to the National Institutes of Health (NIH), napping can help combat information overload and mental fatigue. The NIH also found a direct link between naps and improved cognitive function.
- YOU ARE HELPING AT WORK
Nike and Deloitte Consulting reward their employees for adding mid-day naps to their to-do lists. Nike, Deloitte and others recognize that today’s workers are sleeping less as they work more. Michael Christian, a professor of behavior at UNC, said that “powering through” by giving up vacation time and working longer hours “is not good for the individual or the organization.”
- YOU HAVE BETTER JUDGMENT
Your frontal lobe is responsible for everything related to decision making. Lack of sleep impairs impulse control, leading to poorer decision-making than when fully rested. A 30-60 minute nap can turn our wheel.