I’m a doctor – here’s the perfect recipe for a daytime nap

Resisting a break?

Some naps can be refreshing, while others can leave you groggy and worse than before you blinked.

Dr. Amy Korwin, a pulmonologist at Hartford HealthCare Medical Group in Connecticut, says that given the right conditions and parameters, a nap can provide a host of health benefits.

“Directions can increase your alertness and improve your performance and reaction time. They can also reduce fatigue or sleepiness and improve your mood,” she told Hartford Healthcare this week.

Sleep can also keep our brains healthy as we age.

A study published last year in the journal Sleep Health found that fast daytime sleep may be linked to larger brain volume. Our brains tend to shrink as we age, but the brains of regular nappers are large enough to compensate for up to 6.5 years of aging.

Napping has also been shown to increase creativity, improve parenting and increase joy. Experts have even coined a word to describe the state of bliss achieved after a short dose – nappy.

Keep it short

To reap the benefits of napping, Korwin recommends stopping your siesta after 20 minutes, “Longer naps reduce your desire to sleep, making it harder for you to fall into a light sleep at night. They can also lead to sleep inertia, or a groggy feeling and difficulty returning to a fully awake and alert state after falling asleep.

According to recommendations from the American Sleep Association (ASA), a 15- to 30-minute “power” nap can provide an extra boost of energy during the day, but “is not meant to replace any night’s sleep.” states that adults should sleep at the same time every day and no more than 30 minutes.

The couch beats the bed

While your bed seems like the obvious choice for a rest, experts warn against getting too cozy under the covers, suggesting that nappers opt for the couch. in that way you’ll be relaxed enough to take a 20-minute nap, but not so relaxed that you pass out.

Choose the right time of day for your power nap

Sleep experts say that 1:00 PM to 3:00 PM is the sweet spot for getting some shut-eye. Korwin echoes the sentiment: “In the afternoon, your body experiences a natural cyclical slump or a dip in energy levels, making it an ideal time to take a nap.”

While it can be tempting to sleep past that window, Korwin cautions against seeking sleep in the late afternoon or early evening, as it can compromise your ability to get a quality night’s rest.

Disadvantages of dosing

There are potential downsides to daytime dosing.

A study published last year in the Journal of Obesity Research found that long nappers had a higher body mass index, larger waistlines, higher blood pressure and increased prevalence of metabolic syndrome—all of which are linked to obesity, diabetes and heart disease. .

Longer sleep was also associated with later bedtimes and mealtimes, greater lunchtime food consumption, and smoking.

However, those who napped for less than 30 minutes (a power nap) did not appear to have an increased risk for obesity or these other metabolic concerns.

“It’s unclear whether napping causes these conditions or whether it’s health issues that lead to increased sleepiness and napping,” Korwin explained.

After all? Sleep can be sweet as long as they are short. If you can’t fall asleep at noon, don’t force it. Instead, opt for a brisk walk to reenergize yourself.