As human beings who work, of course we all need adequate rest to gather energy tomorrow.
But sometimes, we don’t get good hours of sleep or even poor quality sleep.
More than 85 percent of species are polyphasic sleepers, meaning they sleep for brief periods of the day.
But in contrast to humans who sleep more than 7 hours.
Quoted from Men’s Journal according to the 2013 Gallup Poll, 40 percent of us get less than the recommended seven hours of sleep each night.
In fact, napping can not make up for our lack of sleep at night.
However, napping can increase our efficiency at work, enjoyment of activities, and overall well-being throughout the day.
The National Sleep Foundation or NSF recommends napping for 20-30 minutes to promote short-term alertness and performance improvements.
Napping is also not intended for children, the elderly, or lazy people, even the power of a nap can be an antidote to lazy.
Here are 10 benefits of why you have to take a nap, quoted from Men’s Journal:
1. Feeling Happy
You may already know napping can improve your mood, but now there’s new scientific evidence from the University of Hertfordshire to back it up.
In a study of more than 1,000 participants, 66% of those who took short naps (30 minutes or less) reported feeling greater happiness than those who took longer naps (more than 30 minutes) or didn’t sleep at all.
2. Increased alertness
Naps for 20-30 minutes can increase short-term survival according to the NSF.
That won’t make you irritable or disturb your night’s sleep.
3. Prevent mental fatigue
Napping can reverse information overload and protect the brain from mental burnout, according to a release from the National Institute of Health Berida.
Subjects allowed to take a 30-minute nap after performing two of the four sessions of a visual task on the computer could prevent a longer decline in their performance.
So, napping is suitable for those of you who work in front of the computer.
4. Lowering blood pressure
According to a press release from the European Society of Cardiology, a midday nap can lower blood pressure levels and reduce the amount of antihypertensive medication needed in men and women with high blood pressure.
Patients who slept for 60 minutes in the middle of the day had significantly lower blood pressure than patients who did not sleep during the day.
The researchers added that they found that napping was associated with lower blood pressure, higher BP reductions at night and less damage to arteries and the heart.
5. Improve memory
Researchers at the University of Saarland in Germany tested the power theory of napping on 41 students.
They split the group into two, taught 90 words and 120 unrelated word pairs each (such as “milk taxi”), then allowed one half to sleep for 45-60 minutes while the other watched a DVD.
The memory of students who slept was five times stronger than those who watched DVDs, according to research published in the journal Neurobiology of Learning and Memory.
6. Strengthen creativity
Research from the Center for Functional and Molecular Imaging at Georgetown University in Washington shows that during a nap, the left brain (known for its logic and analysis) is rested and relatively peacefully quiet.
While the right side of the brain (which is responsible for creativity) communicates with other right brain networks.
7. Help the heart
Those who took a 30-minute nap or at least three times a week had a 37 percent lower risk of dying from heart disease than those who didn’t.
The research was from the Harvard School of Public Health (HSPH) and from the Athens Medical School in Greece.
The study, published in the Archives of Internal Medicine, included 23,681 healthy men and women ages 20 to 86 and lasted for more than six years, Scientific American reports.
8. Remove toxins from the brain
When we sleep, our brains are busy cleaning up the toxic waste that has accumulated throughout the day.
In a study conducted on mice and published in Science magazine, researchers found when mice slept, the space between their brain cells increased by 60 percent.
This allows the flow of cerebrospinal fluid (as well as proteins associated with Alzheimer’s) to flow rapidly to the brain.
9. Ward off chronic diseases
If you are not getting enough sleep at a chronic level, you are more likely to suffer from diseases such as hypertension, diabetes, depression, obesity, and cancer.
In addition, you are also at risk of increasing the risk of death and reducing the quality of life.
This is a report funded by the National Institutes of Health published in Sleep Disorders and Sleep Deprivation.
Naps won’t completely make up for the lack of sleep, but they can help.
10. Eliminate anxiety and mental disorders
According to a University of California Berkley study, sleep deprivation not only makes you nervous and tense, it can also be an opportunity for the development of full-blown anxiety disorder.
When you don’t get enough sleep, the parts of the brain that contribute to anxiety are overactive.
Napping can calm the brain for a while, but make sure to get a good night’s sleep to keep your brain sharp.