The siesta: to try it is to adopt it!

Summary

1. The benefits of napping
• Fighting sleep debt
• Improve alertness and concentration
• Reduce stress and boost productivity
2. Our tips for an effective nap
• Choosing the right time
• Find a comfortable position
• Stay warm
• Practice deep breathing
• Feel less guilty: napping makes you more productive
3. Alternatives to napping when it is not possible
• Meditation
• A walk at lunchtime
• Cognitive stimulation games
• Be careful with caffeine consumption

Do you suffer from insomnia? Do you have trouble falling asleep? Discover a solution: the short nap!

For most people, napping is associated with laziness and seems incompatible with our fast-paced society. However, in this article, we explain the many benefits of napping. Try it and you'll love it!

1. The benefits of napping

Why take a short nap? After insomnia or a restless night because you slept on a mattress that was too firm, you may find yourself lacking sleep. This leads to a "sleep debt," which is responsible for decreased alertness. To combat this, a nap of less than half an hour is the solution you need. The best time to fall asleep for a few minutes is between noon and 3 p.m. A nap can help you refresh and refocus your mind, allowing you to be more productive and more awake. Indeed, humans are once again efficient and creative when the brain has had a chance to rest. A short nap (less than 20/30 minutes) is very beneficial; it is an excellent way to increase productivity and performance. In addition, a nap can reduce drowsiness. This rest period also provides protection against stress. Finally, it improves memory and concentration.

2. Our tips for an effective nap

o Choosing the right time

Humans naturally have less energy in the early afternoon. If you feel sleepy, a nap between noon and 3 p.m. can be beneficial. It provides the extra energy needed to get through the day. Don't forget to set an alarm to ensure you don't oversleep.

o Find a comfortable position

It is best to lie down completely, both at work and at home (on a sofa or bed). Bdreams will be happy to help you choose a comfortable mattress .

o Stay warm

Body temperature decreases during sleep, it is recommended to wear long sleeves or have a blanket or duvet handy.

o Practice deep breathing

Although it can be difficult to fall asleep deeply, there's no need to worry about it, as it's a risk of having a bad nap. The best way to recharge your batteries is to relax. To combat stress, don't hesitate to do deep breathing exercises; they are relaxing and effective! Soft, soothing music for sleeping is also a solution.

o Feel less guilty: napping makes you more productive

Numerous scientific studies have proven that employees are more productive when they nap regularly. So, there's no need to feel guilty! Sleeping in the middle of the day shows a certain proactivity on the part of the employee.

And if napping really isn't an option, here are some alternatives to try:

3. Alternatives to napping when it is not possible

o Meditation

As an alternative to napping, meditation is a great way to rest your brain without falling asleep. To do this, create a calm environment, sit down, focus on your breathing, and clear your mind. Just like with a nap, don't forget to set the end alarm!

o A walk at lunchtime

Sometimes it's more effective to do light exercises to wake up. As an alternative to napping, walking around your home or office is a great way to feel awake again.

o Cognitive stimulation games

Some games can provide a much-needed break and a short distraction that helps you get through the rest of the day without falling asleep. Crossword puzzles, sudoku, and Luminosity (a smartphone game) are all well-known ways to distract yourself from the monotony.

o Avoid consuming caffeine

Trying to fight fatigue by drinking coffee will slow down the body, and a feeling of drowsiness will quickly set in. A 10- to 20-minute nap will be more effective. However, some professionals offer a solution for coffee addicts: drinking a cup of cold coffee just before a nap can help you wake up refreshed and alert. Should you try it?

So, a nap or other solution is definitely a good idea! However, it's best to get a good night's sleep every night. To achieve this, we recommend choosing excellent bedding. If you'd like advice on choosing your mattress, mattress topper, or pillow, contact our Bdreams team !