With an increased focus on health and fitness, the importance of getting an adequate amount of restful sleep each day should not be overlooked. But a closer look at how relaxing can improve your health may change your opinion and cause you to reformulate your regular sleep routine.

The Many Benefits of Napping

The National Sleep Foundation reports that more than 50 percent of Americans fail to get the recommended amount of sleep each night, which is between seven and nine hours. Sleep deprivation has been attributed to mood changes and disturbances, mental health issues, memory and focus difficulties, an increased risk of heart disease, an increased risk of injuries from accidents and more. By taking a nap for between 20 and 90 minutes each day, you may alleviate these concerns. Specifically, a 20-minute nap may be sufficient to improve motor skills and mental focus. A longer nap is needed to enjoy the restful benefits of REM sleep. A nap is also a great way to relieve stress and to improve mental and physical performance. 

How to Maximize the Benefits of a Nap

Many people who have indulged in this type of relaxation are aware that sleeping in the middle of the day may interfere with your ability to sleep well later that night. Understanding how to nap effectively is essential in order to take advantage of the health benefits. According to the Mayo Clinic, integrating a short nap into your daily routine is an excellent way to counter the negative effects of midday sleeping. We recommend allocating 20 to 30 minutes after lunch to a catnap. Set an alarm to avoid oversleeping. Because time is limited, relaxation in a dark, quiet room can improve your ability to enter a sleep state more easily and take full advantage of this time. Avoid napping later in the afternoon as this could impair your ability to sleep well at night. 

Many people burn the candle at both ends, and restful sleep is often not a priority. Instead, sleep comes after everything else has been accomplished that day, and it lasts only until the next day’s activities must begin. Getting an adequate amount of healthy sleep is essential for mental and physical health, and working an extra bit of relaxation into your day through a brief nap may be exactly what you need to take your health to the next level. 

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Sources: https://www.menshealth.com/health/g19546638/21-health-benefits-of-napping/?slide=2
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319
https://www.sleep.org/articles/napping-health-benefits/
https://www.healthline.com/health/sleep-deprivation/effects-on-body#1