Napping was once a common phenomenon. The Europeans called it Siesta. It was a time of rest during the day in which no commercial activity would take place. If you visit a place like Kolkata, you will still find a few people practicing this ritual. On the other hand, we have the power nap, advocated not just by lazy people, but also by scientists and business professionals.
These variations and our constant on-and-off love affair imply that there are certain irrefutable benefits to napping regularly. Not only does napping refresh you during the day, providing you essential energy for more important work towards the evening, it also helps regulate your sleep cycle and could also help counter the sleep problems we face.
Can napping help with sleep problems?
People are biologically programmed to sleep not only for a long period in the middle of the night but also for a short period in the middle of the day. So, if you don’t feel fully alert during the day, a nap may be just what you need. For many people, taking a brief nap can provide the needed energy to perform fully for the rest of the day. Experiment with napping to see if it helps you.
Some tips for good napping:
Short – Naps as short as five minutes can improve alertness and certain memory processes. Most people benefit from limiting naps to 15-45 minutes. You may feel groggy and unable to concentrate after a longer nap.
Early – Nap early in the afternoon. Napping too late in the day may disrupt your night sleep.
Comfortable – Try to nap in a comfortable environment preferably with limited light and noise.
Stress and anxiety can easily get in the way of a good night’s sleep. Everyone has worries and lists of things to do, but it is important to teach yourself to let go of these thoughts when it’s time to sleep.
- Keep a journal to record worries and concerns before you retire.
- On your to-do list, check off tasks accomplished for the day, list your goals for tomorrow, and then let go.
- Listen to calming music.
- Read a book that makes you feel relaxed.
- Get a massage from a friend or partner.
- Use a relaxation technique to prepare your body for sleep.
Seek opportunities to talk with a friend or therapist about what is troubling you.
If your own attempts to solve your sleep problems are unsuccessful, your doctor may be able to help with sleep problems arising due to:
- A sleep disorder.
- Medication side effects or interactions.
- Medical conditions or illnesses.
- Pain.
Bring a sleep diary with you. Write down when you use alcohol, caffeine, and nicotine, and keep track of your medications, exercise, lifestyle changes, and recent stresses. Your doctor may then refer you to a sleep specialist or cognitive behavioral therapist for further treatment.
We finally leave you with a small infographic that will show you benefits of sleeps. Let us know what you think in the comments.
