Are you prone to insomnia? Do you have difficulty falling asleep? Discover a solution: the short nap!
The nap: the key to sleep
For most people, napping is associated with an image of laziness and seems incompatible with our current fast-paced society. However, in this article, we explain the many benefits of a nap. To try it is to adopt it !
The interest of the siesta
Why take a short nap? After insomnia or a restless night because you sleep on a mattress that is too firm, you may sometimes lack sleep, this leads to a "sleep debt", responsible for a decrease in alertness. To fight against it, 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. Napping can help refresh you and re-focus your mind, allowing you to be more productive and awake. Indeed, the human is efficient and creative again when the brain has been able 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, it happens that the nap decreases drowsiness. This rest period also provides protection against stress. Finally, it improves memory and concentration.
Our tips for an effective nap
Sleep in the early afternoon
Humans naturally have less energy in the early afternoon. In case of drowsiness, a nap between noon and 3 p.m. can be beneficial. It then gives the surplus of energy required to finish the day. Don't forget to set an alarm to make sure you don't oversleep.
Lie down in a comfortable position
It is best to lie down completely, both at work and at home (on a sofa or a bed). Bdreams will be happy to help you choose a comfortable mattress 😉
Body temperature drops during sleep, it is recommended to stay in long sleeves or have a blanket or duvet handy.
Close your eyes and breathe deeply
Although it can be difficult to fall asleep deeply, you should not worry about it because it is a risk of having a bad nap. The best way to recharge your batteries is to relax. To fight against stress, do not hesitate to do deep breathing exercises, they are relaxing and effective! Soft, soothing music for sleeping is also a solution.
Don't feel guilty
Numerous scientific studies have proven the best productivity of employees when they take regular naps. So don't blame yourself! Sleeping in the middle of the day shows a certain proactivity on the part of the employee.
And if napping really isn't possible, here are some alternatives to try
Instead of a nap, it is a good idea to rest your brain without falling asleep thanks to meditation. To do this, you have to create a calm environment, sit down, focus on your breathing and empty your mind. Do not forget the end alarm, as for the siesta!
Take a walk at lunch
It is sometimes more effective to do light exercises to wake up. As a substitute for a nap, walking around your house or around your office is a way to feel awake again.
Play a game
Some games can provide a much-needed break and a short distraction that helps you get through the rest of the day not dozing off. Crosswords, sudokus and Luminosity (smartphone game) are well known for distracting from monotony.
Avoid consuming caffeine
Trying to fight fatigue by drinking coffee will slow down the body and a feeling of drowsiness will be felt very quickly. A nap of 10 to 20 minutes will be more effective.
Nevertheless, some professionals offer a solution to coffee addicts: drinking a cup of cold coffee just before a nap would allow you to wake up fresh and available. To test ?
The nap or other solution is therefore definitely to be adopted! Nevertheless, it is better to have a restful sleep every night. For this, we advise you to opt for excellent bedding. If you would like advice on choosing your mattress, mattress topper or pillow, contact our Bdreams team !