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EXPLORE FURTHER: Daytime snoozes during weekdays can decelerate brain aging by approximately seven years.
Having a mid-day snooze when you’re supposed to be working might appear unorthodox, yet specialists assert that it can significantly benefit both your cognitive functions and general well-being.
The term ‘siesta,’ which comes from Spain and means nap, refers to a brief sleep that is usually had during the early part of the afternoon.
frequently following lunch, and may continue for as long as one hour
.
An afternoon siesta has long been a customary ritual across various societies throughout history and may provide multiple advantages such as enhancing memory, decreasing stress levels, and possibly diminishing blood pressure.
It may as well revitalize you and enhance productivity during the post-lunch lull by diminishing tiredness and boosting your spirits.
Dr. Dylan Petkus, a specialist in sleep from Optimal Circadian Health, stated
Yahoo
:A brief rest lasting between 20 to 30 minutes can increase acetylcholine (the neurotransmitter responsible for memory function) levels, which improves wakefulness and strengthens memory retention.
This enhances your sense of being awake and prepared to handle various tasks. However, keep in mind that you may experience drowsiness immediately upon awakening. Nonetheless, a brief nap can enhance your mental capabilities for the remainder of the day.
Jenoa Matthes, a travel expert and the founder of The Travel Folk, relocated to Madrid.
Spain
About five years back, she claimed that embracing the siesta lifestyle has notably boosted her productivity.
She told
Yahoo
Having arrived from the US, where taking a break during the workday for a nap was almost inconceivable, the concept of a siesta felt very unfamiliar to me.
Initially, I felt somewhat disoriented by the disturbance to my usual working routine. However, after giving the siesta a try, I swiftly grasped the appeal that makes Spaniards so fond of their afternoon rest.
‘I find nothing rejuvenates me on a sweltering summer day better than coming back home post-lunch, closing the drapes, and resting for about 20 to 30 minutes.’
The nap significantly improves both my mood and productivity. When I miss out on a siesta on days where I don’t have time, I frequently feel lethargic and struggle more with concentration afterwards.
Matthes is not alone in her experience; research indicates that napping during the afternoon may help slow down cognitive decline and enhance memory retention.
A 2016 research article published in the Journal of the American Geriatrics Society revealed that individuals who took naps lasting between 30 to 90 minutes demonstrated superior word recall compared to those who either didn’t nap at all or slept more than 90 minutes, suggesting these participants possessed enhanced memory skills relative to their peers.
The study examined information pertaining to 2,974 individuals in China who were 65 years old and above.
Approximately 60 percent of the participants stated they took a nap lasting around an hour following their lunch break, as observed through self-reporting or interviews conducted during various evaluations.
To determine if daytime sleeping has advantages for young adults as well, scientists participating in a 2018 SLEEP Journal study had 84 Singaporean students absorb information over approximately one hour.
Next, they were instructed to either take a nap, have a rest period, or keep studying for one hour. After completing whichever activity was chosen, the students had to learn additional material before taking a 30-minute exam.
The findings indicated that taking a one-hour nap was more beneficial for learning new information compared to spending that same duration cramming.
The 30-minute exam indicated that retention of factual information was considerably higher after spending an hour either napping or studying compared to having a break.
The research further indicated: ‘After one week, the advantage of napping persisted, whereas cramming no longer offered substantially greater memory retention compared to taking a break.’
Nevertheless, experts recommend limiting your nap to just 30 minutes to reap the maximum benefits.
Brief power naps (up to 20 minutes) boost alertness and mental sharpness for as long as three hours. In contrast, extended rest periods (30 minutes or more) lead into deeper stages of slumber where brain temperature drops along with cerebral blood circulation, often leaving one feeling disoriented upon waking.
Physicians suggest napping during the afternoon, specifically from 1 to 4 PM, to maintain balance in our circadian rhythms—the natural mechanisms controlling our sleep-wake cycles.
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