The siesta is one of those customs that, although many associate with specific cultures like the Spanish, has a presence and benefits recognized throughout the world. It's a short period of rest during the day that can translate into noticeable improvements in physical and mental health. For many, this break also contributes to sleep better at night, as long as it's not too long. However, despite its popularity in some countries, there's still a lot of confusion about whether it's actually beneficial, how long it should last, or whether it can actually harm nighttime sleep.
Scientific research has revealed surprising facts about short naps, also known as “power naps.” From cognitive improvements to cardiovascular benefits, this habit can be a true ally to recharge your batteries mid-day and sleep better at the end of the day. But not all naps are created equal. The length, time of day, and intention with which you sleep make the difference between a beneficial nap and a counterproductive one.
What exactly is a short nap?
When we talk about a short nap, We are referring to a break that ranges between 10 and 30 minutesThis type of sleep prevents us from entering deep sleep stages, so we can wake up without that unpleasant feeling of grogginess. In fact, if we go beyond 30 minutes, we begin to enter deep sleep stages, and breaking them can leave us more tired than before. Also, if you want more information on how to improve your sleep, it may be helpful to consult some Tips for getting your sleep back after becoming a mother.
The concept of a short nap was popularized by the term “power nap,” coined by sleep researchers looking for effective ways to increase productivity and energy without compromising the circadian rhythm.
It is best to take it between one and five in the afternoon, preferably before 15:00 p.m., a moment in which our body naturally enters a small energy drop.
Physiological and cognitive benefits of short naps
One of the great benefits of short naps is their positive effect on mental abilities. Studies conducted by the National University of Singapore's Sleep and Cognition Center, led by researcher Michael Chee, revealed that A nap of between 10 and 30 minutes improves memory, attention and information processing speed..
Furthermore, sleeping for short periods of time throughout the day also helps reduce levels of adenosine, a substance that accumulates in the brain during waking hours and causes feelings of fatigue. According to Guy Meadows, an expert in sleep physiology, These types of naps help to “reset” the brain, improving mood and reducing the likelihood of making mistakes on complex tasks. This becomes especially relevant for those dealing with insomnia during pregnancy, where nighttime sleep is affected and they seek sleep better.
The benefits are not limited to cognitive performance: physical advantages have also been identified. According to a study published by NASA, pilots who took short naps during long flights showed lower levels of fatigue and increased alertness during critical phases such as landing. In their research, the ideal nap was approximately 26 minutes.
More generally, Napping can lower blood pressure, help control stress, and improve mood., making it a healthy habit, especially if done regularly.
What about long naps? Risks and side effects
Despite what it may seem, a long nap is not synonymous with more rest. In fact, several studies have found that Sleeping more than 60 minutes during the day can be counterproductiveThe main problem lies in the so-called “sleep inertia,” which is the feeling of confusion and mental sluggishness experienced when waking from a deep sleep.
Furthermore, Long naps have been associated with an increased risk of obesityAccording to a European study led by Marta Garaulet of the University of Murcia, adults who took naps lasting more than 30 minutes were 23% more likely to be overweight. They were also more likely to develop complications such as high blood pressure and high cholesterol.
The siesta as part of the work culture
Although many people associate siesta with laziness, More and more companies are incorporating spaces and times for their employees to rest. in the middle of the day. Giants like Google, Facebook, and Uber have enabled "nap rooms," or special rooms where you can take a quick nap.
There are even specialized companies like MetroNaps that manufacture rest pods for offices. These initiatives They aim to increase productivity, creativity and concentration of employees, and the results support their effectiveness.
It's not just a business trend. Some governments, like Ecuador's, have also promoted midday breaks as a measure to improve work efficiency.
Biological aspects of the need for naps
The subjective need to take a nap is not the same for everyone. There are two mechanisms that influence this: homeostatic sleep pressure, which increases the longer we are awake, and circadian rhythms, which regulate our level of alertness and usually generate a drop in energy after eating.
Furthermore, Genetics also plays an important roleSome people tend to need a daily nap even if they've had a good night's sleep, while others can't manage a nap unless they're really exhausted.
Sleeping without knowing it: The effect of light naps
Many people claim they can't take a 15-minute nap. However, studies have shown that Many times people fall asleep without even realizing itAfter observing brain activity using electrodes, it was found that in phase 1 of light sleep, 65% of participants claimed to be awake when they were not.
This implies that You don't even need to enter a deep sleep to get benefitsSimply closing your eyes, reducing stimuli, and resting in silence for a few minutes can improve well-being and performance.
What if I can't get a nap?
Not everyone manages to fall asleep easily during the day, but, as experts explain, the ability to take a nap can be trainedIt's advisable to establish a fixed schedule, create a suitable environment (dark, quiet, and comfortable), and avoid using your phone before bedtime. After a few weeks, the body will begin to associate that time of day with rest. This approach is also helpful for those looking to improve their babies' sleep.
However, if after several attempts the nap is still not effective or causes discomfort, There are equally beneficial alternatives, such as taking a walk, meditating, or practicing conscious breathing exercises.
Tips for a perfect nap
- Optimal duration: between 10 and 30 minutes. Beyond this time, the risk of entering deep sleep increases.
- Suitable time: after lunch and before 15:00 p.m. or 17:00 p.m. at the latest.
- Propitious environment: dark place, with a pleasant temperature, without noise and without technological distractions.
- Comfort: An armchair is better than a bed, especially if you have digestive problems. If you prefer to lie down, a 150x200 bed is ideal to find the right posture and facilitate a short rest.
Types of nap according to the intention
Recuperative: It's done after a bad night, to compensate for lack of sleep. It's usually longer, but should be controlled to avoid negative effects.
Preventive: It is useful when anticipating a long day or night. It helps improve stamina and maintain concentration.
Of leisure: It's simply done for pleasure or to relax. It can improve mood even if there's no apparent physiological need.
Adopting the habit of taking a short nap can have a surprising impact on our health. Far from being a waste of time, It is an effective tool to improve productivity, mood and mental capacity, helping us even to sleep better at night without resorting to stimulants like coffee. The key is knowing the right time and duration, and adapting this habit to our needs without interfering with the quality of our night's sleep.