Why is it good to sleep during the day? How much time do children need for daytime sleep. When is the best time to go to bed during the day

Health

Many people still believe that daytime naps are a sign of laziness, although science says the opposite is true. Taking a nap in the middle of the day can improve your mood, memory and productivity, and become more alert.

Some Western companies not only allow, but also encourage short naps at work. However, one of the main reasons why many refuse to take a nap during the day is the heavy and tired state that many experience when they wake up. How to avoid this and get the most out of daytime sleep?

Who needs to sleep during the day?

For people who have difficulty sleeping at night due to stress, snoring, or another reason, daytime naps may not be the best idea. As experts explain, daytime naps can mess up your internal clock even more, especially if you don't normally sleep during that time.

However, people of all ages can benefit from short sleep afternoon. It can be students, shift workers, ordinary employees and anyone else who wants to feel better.

How long should you sleep during the day?

The true secret of restorative sleep is its duration. A full 20 minutes is the perfect solution. To restore strength, daytime sleep must go from phase 1 sleep, when we fall asleep, to phase 2 sleep, when brain activity slows down.

If you sleep more than this time, then you enter the phase deep sleep, which causes a broken and tired feeling called sleep inertia. This state of drowsiness and disorientation can often last for up to an hour after waking up from deep sleep. To avoid this feeling and not sleep longer than expected, set yourself an alarm.

When is the best time to go to bed during the day?

Experts claim that the best time for daytime sleep is between 13:00 and 15:00 in the afternoon when energy levels drop slightly due to a rise in the hormone melatonin, which maintains circadian rhythm organism or the sleep-wake cycle.

Also, this time is more practical: just after lunch, in the middle of the day. If you go to bed late, it will be more difficult for you to fall asleep in the evening, as your body will not be ready for sleep.

Where to sleep during the day?

You need to carefully choose a place for daytime sleep. It's best if it is quiet place where no one will disturb you. What to choose a sofa or a bed? It turns out that this is not the most important thing. What matters is not whether you fall asleep on the train, in an office chair or in a cozy bed, but how quickly you fall asleep. Yet most people fall asleep faster in bed as the body adjusts to sleep patterns and the brain knows it's time to sleep, calming your body down naturally.

How to fall asleep during the day?

Remove any distractions, including your computer and phone. And as strange as it sounds, a cup of coffee helps some people. The fact is that caffeine does not act instantly, it needs to pass through digestive tract, which will take about 45 minutes before it is absorbed. And if you drink a cup of coffee right before you lay down for a 20-minute nap, you'll wake up feeling more alert. However, you should be careful with coffee in the afternoon, as it may prevent you from falling asleep in the evening.

daytime sleep has a good effect on the human cardiovascular system. For example, after sleeping about an hour after severe stress pressure will return to normal. The body will recover, and the person can work again. The article is useful or harmful to sleep during the day, this issue is discussed in detail.

Many people think that they should take an afternoon nap after a hard first half of the day. For example, Churchill argued that a nap after dinner helps restore the clear thinking that is needed to make the right decisions. It was he who coined the term "restorative sleep". And he said that between lunch and dinner, you always need to get some sleep.

Let's take a look at the effects of daytime sleep on the body. Restores vitality. After just 30 minutes of sleep, attention and efficiency return to the person. That being said, short naps won't lead to a bad night's sleep.

Prevents burnout. Constantly a person is exposed to stress, exhaustion of mental and emotional forces. Daytime sleep provides an opportunity to rethink situations, reduce stress and restore the body.

Enhances sensory perception. After sleep, the sharpness of the sense organs (taste, hearing, vision) increases in a person. His creative activity increases, the brain was able to relax and give out new ideas. Reduces the risk of cardiovascular diseases. If you sleep during the day at least 3 times a week, then the risk of heart disease will decrease by 40%. According to scientists, daytime sleep is the strongest weapon against myocardial infarction. Increases performance. As medical studies show, most workers have a less productive second half of the day. However, having slept after lunch for only 30 minutes, a person’s productivity is restored similar to that at the beginning of the working day.

Can you sleep at work? For most people, resting in bed after dinner is simply not an option. Many employers today have already changed their attitude to the daytime sleep of their employees. In order to sleep, you need to find a cozy and calm place. However, it is easiest to do this for those who travel by car. You can set the seat in a comfortable position for yourself and get some sleep. Great for this Personal Area especially if there is a comfortable chair.

You need to sleep regularly. Try to set aside time regularly for daily sleep. This will establish a daily biorhythm and increase productivity. You need to sleep a little. If a person sleeps soundly and for a long time, then a feeling of disorientation and a state of intoxication will appear. Optimal time for snooze. Therefore, you should always set an alarm so as not to oversleep. Besides long sleep during the day will affect the quality of sleep at night. Try to sleep without light. Light always affects a person, gives him a signal to act. At the same time, darkness tells the body that it's time to get ready for bed. If it is not possible to turn off the light, you can use a special sleep bandage.

Plaid. As you know, during sleep in the human body slows down metabolism and breathing rate. The temperature drops a little. For comfortable sleep you need to use a blanket or a light coverlet. Sleep during the day helps to preserve the beauty. It will interest women. Therefore, taking a little nap, a person makes himself more beautiful. As you know, the condition of the skin is directly dependent on how the body rests. To do this, it is better to choose a dream in the interval from 12 to 15 hours. It's even better if you can sleep on outdoors Or at least with an open window. While resting, you should think about something good.

Contraindications for sleeping during the day. Admittedly, in some cases daytime sleep is simply useless. And sometimes it can be harmful. For example, it is best for a person suffering from insomnia not to go to bed at all during the day. Otherwise, you will have to stay awake all night. Daytime sleep is harmful to those who are susceptible various kinds depression, the condition of such a person can only worsen. You should not sleep more than 90 minutes during the day, otherwise the body's biorhythms are disturbed, which is very bad. And most importantly, you need to change your attitude towards those who like to sleep during the day. This is not a sign of laziness, but rather, on the contrary, they are one of the most productive and intelligent people.

So, let's sum it up. Sleep will eliminate daytime sleepiness, leading to fewer accidents and less chance of making mistakes during tasks that require high concentration attention. Increases human reaction by about 16%. Perfectly improves long-term memory. Good for assimilating information. Following all the recommendations, daytime sleep will benefit a person and improve his health and well-being. But after analyzing this information, decide for yourself whether daytime sleep will bring you benefit or, on the contrary, only harm.

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Sometimes after a daytime sleep you feel alert and full of energy, and sometimes even more overwhelmed. So is it good for adults to sleep during the day? We dealt with somnologists together.

Is daytime sleep good?

About the benefits of daytime sleep medical point It is too early to speak of vision, there has not been a single study that has proven that daytime sleep can increase life expectancy or, for example, reduce the risk of developing various diseases, - explains Mikhail Poluektov, somnologist, candidate medical sciences. - But what doctors know for sure: a short daytime sleep improves productivity, immunity and improves mood. It allows you, as it were, to reboot against the background of a high mental or physical stress. It is best to sleep for about an hour and a half, because this is the time that makes up the normal sleep cycle for a person.

Daytime sleep, in principle, does not differ from nighttime sleep in terms of a set of sleep stages, - explains Elena Tsareva, a somnologist, head of the Unison somnological service. - But there may be differences in the duration of the stages. With lower melatonin levels during the day than at night and the presence of external stimuli(light, noise, phone calls etc) deep stages sleep may be less, and more superficial. The rate of falling asleep can also be reduced for the same reasons.

Studies have shown that if you fall asleep during a period of reduced daily activity (for owls and larks, this different time), you are more likely to wake up with a heavy head and even more sleepiness. Falling asleep for a short period after sunset with more likely will violate night sleep in connection with the influence on the biorhythm of melatonin production.

How to sleep during the day

2. It is important to create conditions for falling asleep (a darkened room, limiting external stimuli - up to the use of earplugs and a sleep mask).

3. A number of large companies even create special rooms for recuperation in a few minutes amid high stress.

If you feel sleepy while driving

At home or at work, you can find time to relax (at least during your lunch break in the break room). If it doesn’t work out, yes, it’s unpleasant that fatigue can affect performance, but still it’s not critical. But the feeling of fatigue and, as a result, possible loss driving concentration can lead to much more serious consequences. What should motorists who really want to sleep do? Experts here agree.

There is a shortened version of daytime sleep, which is recommended for motorists, says Mikhail Poluektov. - If you suddenly feel sleepy while driving, it is recommended to pull over to the side of the road and sleep for 20 minutes. Where did this time period come from? After a 20-minute sleep, there is usually a fall into a deeper sleep. And when a person wakes up after a deep sleep, he may experience the phenomenon of such a “sleep intoxication”, he does not immediately come to his senses, does not immediately acquire the necessary skills, for example, to drive vehicles.

On the duration of daytime sleep, there is a study that shows that sleeping more than 20 minutes causes more harm for efficiency than 10-15 minutes, - Elena Tsareva agrees. - This is just due to the fact that the likelihood of going into deep sleep increases, during which awakening is more difficult, and the head after that is “heavier”.

When do somnologists prescribe naps?

The most common problem that people still decide to turn to somnologists for is sleep disorders at night. And the advice popular among the people “didn’t sleep well at night - then sleep during the day” is fundamentally erroneous. After all, people suffering from insomnia, having slept during the daytime, simply "steal" part of their night's sleep. So in what case will doctors still prescribe you daytime sleep?

Somnologists recommend daytime sleep only if they are sure that a person has one of rare diseases such as narcolepsy or idiopathic hypersomnia, says Poluektov. - Both of these diseases are accompanied by excessive daytime sleepiness. And in these cases, the so-called planned falling asleep during daylight hours allow a person to maintain attention and the level of performance.

Daytime sleep is physiological for children under 7 years old, adds Elena Tsareva. - Adults do not need it normally. In adults, daytime sleep is a sign of either a lack or poor quality of night sleep, or an excess of the body's reserves in adapting to stress. Most often this is observed in a forced situation: when shift schedule work or in case of a sleep deficit of more than 8 hours (for example, in young parents or "owls" who get up earlier than the desired time to adjust to social conditions). Daytime naps are not suitable for people who already have sleep problems such as difficulty falling asleep at night or nocturnal awakenings, or shifting sleep patterns. In these cases, nighttime sleep can become even worse. Especially often this is faced by people who are not bound by the framework of social obligations (work, study) and can be in bed when they want (for example, freelancers).

If there is a need for daytime sleep, then this is an occasion to think about talking with a somnologist and undergoing a sleep study (polysomnography). AT recent times it became possible and at home. So it may turn out that daytime sleep, like snoring, will be just a sign of disturbed nighttime sleep. When healthy sleep is restored, the need for daytime sleep disappears.

Can you sleep during the day?

“Sometimes you just need to sleep between lunch and dinner. I do so. Sleep in daytime doesn't make you do less - that's what unimaginative fools think. You will have even more time, because you will have two days in one ... " Winston Churchill (lived to be 91 years old!)

Sleep is helpful. Some people take this thesis to heart so much that they gladly take the opportunity to lie down, including practicing daytime sleep. Others simply follow the call of the body and, on a whim, sleep during the day. But there are those who believe that the daytime sleep of an adult is weakness, excess and a manifestation of laziness. Who to believe?

The benefits of daytime sleep

To begin with, we will dispel the myth that only loafers rest during the day. Daytime sleep is useful, it is not questioned! Many very successful people slept and sleep during the day - take, for example, the brilliant politician Winston Churchill, who is so conveniently mentioned in the epigraph to this article. Many of our contemporaries also take the opportunity to sleep during the day. For example, the famous Russian marketer Roman Maslennikov says that he became an entrepreneur largely because of the free schedule and the attractive opportunity to sleep during the day. By the way, he even wrote a book about this - "The whole truth about daytime sleep." Recommended reading!

The benefits of daytime sleep are undeniable, it has been studied by scientists and proven. Specialists from the University of California interviewed several hundred people who regularly practice 20-minute sleep. Abroad, it is called power napping (our compatriots, out of love for the classics, call daytime naps "Stirlitz's dream"). All these people filled out special questionnaires, and then the data was analyzed.

Now the question of whether daytime sleep is useful and why it is so good can be answered very specifically: it increases concentration and performance by 30-50%. In addition, all people who sleep during the day notice that a short rest improves mood, gives strength and reduces irritability.

Other medical studies, during which objective changes in the human condition were studied, say that daytime sleep improves nerve conduction and motor reactions by 16%. And if it is practiced regularly, it even reduces the risk of cardiovascular disease.

Is it possible to sleep during the day for a person who sleeps well at night? Yes, although in this case, daytime sleep is not at all necessary. However, if you sleep little at night, your night's sleep is disturbed. external causes, your work quickly tires or the body requires daytime sleep, then you really need it!

Spending 20 minutes on a dream, you more than compensate for this small loss of time with a surge of efficiency and enthusiasm!

And now - to practice. Here are a few rules to keep your daytime naps from showing up. their dark sides and help you get all the "bonuses" due from him.

The duration of daytime sleep should be limited in time. The optimum is minutes. At first glance it seems that this is very small, but even this short period enough rest to refresh. The brain does not yet have time to move to a deep slow sleep, from which it is impossible to “get out” easily.

If you didn't get enough sleep the night before, daytime sleep can be extended by up to a minute or even up to 1.5 hours (according to the duration of one sleep cycle).
If you are inexorably sleepy, but there is practically no time for a nap, even take advantage of this opportunity to fall asleep. A couple of years ago, it was proven that a 10-minute sleep gives strength and vigor to whole hour! Surely, as students, many fell asleep at lectures. Remember the surge of fun and excitement upon awakening? But this is all he is - daytime sleep :).

The duration of daytime sleep is ideally short. But this does not mean that it should be treated as an insignificant episode of life! You have to make sure no one breaks it. If you have 2-3 awakenings during the "legitimate" half hour, daytime sleep will not bring the desired effect.
Many people have difficulty falling asleep in the presence of light and noise. If you are also one of them, create in the room where you are going to sleep, ideal conditions: silence, blackout (in which case an eye mask and earplugs will help you), a comfortable bed. Although when you sleep during the day, it is not necessary to undress and go to bed: if you do not have a strong will, you can oversleep the moment of awakening and spend much more time in a dream than expected. And “daytime” clothes and a sofa instead of a bed is what disciplines you at least a little. People who decide to take a nap at work (this is not always, but possible) are even easier: they especially don’t have a choice between a bed and a sofa (couch?) :).
Some people are uncomfortable with the idea that they will have to "fall out" from the daily hustle and bustle for some time. Take it easy; nothing will happen in half an hour without you (unless, of course, you are a truck driver, an air traffic controller or an operator of a nuclear power plant). You may not be able to fall asleep the first time. Or maybe even a few attempts at daytime sleep will be unsuccessful. But time will pass, and you will learn to completely calmly “turn off” during the day, moreover, in any conditions. For example, abroad, office workers who do not have a rest room at work go to the parking lot during their lunch break and sleep peacefully in their cars.
It is better to plan the daytime sleep of an adult for a time no later than the hours of the day. There are two reasons for this. Firstly, this is the time when the body is most in need of rest, so you will fall asleep faster. Secondly, if you delay falling asleep too late, waking up after a daytime nap will be quite late, and this can disrupt nighttime sleep.
When setting an alarm for the time of awakening, do not forget that in addition to the minutes of sleep, you still need to give yourself a little time to fall asleep, and this is another 5-15 minutes. It’s better to take this into account, otherwise you will be nervous that you are about to wake up, and you won’t be able to fall asleep.
If you have traditional difficulties with waking up and are afraid to sleep longer than expected, help yourself. Just before bed, drink ... coffee or strong tea. The caffeine from these drinks does not take effect immediately, but minutes later, just in time for you to get up. As a result, you will wake up easier.
Slight lethargy, “wadding” of muscles and weakness are normal “consequences” of sleep. It is possible that waking up after a daytime sleep will also be accompanied by these signs. To cheer up faster, do some light exercise, turn on a bright light or go to the window - and the dream will take off like a hand. Instead, courage will come good mood and fresh ideas.

Does daytime sleep have a future?

Daytime sleep is useful - there is no doubt about it. If it is planned and "executed" correctly, then it will become your unsurpassed cure for fatigue! Unfortunately, things usually do not go beyond reasoning about its benefits.

In September 2013, "sleepy strikes" took place in Moscow - office workers went out into the streets and slept (or simulated sleep) right there: on the steps of business centers, at bus stops and in other in public places. It was a message to employers: an opaque allusion to the need for rest and naps in the workplace. For the most part, bosses answered unequivocally: most said they were not ready to pay their employees for sleep during working hours.

But not everyone remained indifferent. Focusing on the examples of Google, Apple and other world-famous progressive companies, the heads of some large Russian firms and enterprises began to organize rest rooms for their employees. They even bought sleeping capsules - special devices for comfortable sleep, with which ordinary hard workers do not need to exercise their ingenuity (see photo).

You can see what sleeping capsules look like in this video:

Unfortunately, for the vast majority of working people, useful daytime sleep remains a dream, and the question: “Is it possible to sleep during the day?” they can only answer one thing: “Yes, but, unfortunately, we do not have the opportunity to do this!” Alas…

Read other interesting articles on this topic:

Daytime sleep - is it necessary? The benefits and harms of daytime sleep for adults

It is believed that daytime sleep is the lot of preschoolers. However, this assertion is completely unfounded. What's more, more doctors around the world are "prescribing" daytime sleep for adults as a means of relieving stress, recuperation, and eliminating fatigue.

So does an adult need daytime sleep or is it enough just to get enough sleep at night? If you know all the advantages and difficulties of such a dream and use them correctly, then the answer is definitely yes, you need it!

Daytime sleep allows you to cheer up, restore mental clarity and energy. A short break after lunch allows you to remain equally effective throughout the day, especially in adverse weather conditions or monotonous work.

Half an hour of sleep during the daytime improves imagination, attentiveness and concentration. That is why many representatives of professions that require concentration try to lie down for a while during the day.

Scientific research recent years show that daytime sleep reduces the risk of cardiovascular disease, helps to cope with incipient viral diseases and stress. In addition, a short daytime sleep supports the regeneration processes in the body, which means that while you sleep, you become younger!

To relieve muscle and psychological stress The benefits of daytime sleep are also hard to overestimate! This is a kind of reboot for the whole organism, after which all systems are debugged, especially the system neurohumoral regulation. Overcoming complex challenges, search right decision or suitable words - all this is possible in a dream, so that when you wake up, you will already know the answer to the question that occupied you.

Meanwhile, many of us have verified from our own experience that sometimes after a daytime sleep you feel even more overwhelmed. What is the reason for such a reaction?

The fact is that too much sleep during the day leads to violations of the internal perception of time. The brain falls asleep too deeply and goes into deep sleep. Waking up at this time, you will feel tired, and your head will be "as if in a fog." There may also be a headache, a fall blood pressure and a general feeling of being overwhelmed.

So what is daytime sleep - good or bad?

There are several rules that will allow you to take full advantage of the benefits of daytime sleep for adults.

Go to bed between 12:00 and 15:00, no more than a minute.
Sleep in the coolest place in the room. If possible, open the window. Fresh air Helps you fall asleep faster and improves the quality of your sleep.
It is very important to properly tune in to the fact that the dream will be short. It is best if it takes place in a place different from the night bed. Sit in a comfortable position, think of something positive, or put on soothing, relaxing music.
Try not to overeat before bed.
Set an alarm for 40 minutes, but when you wake up, do not jump up immediately, but lie down for a few more minutes, gently stretching. Such a leisurely transition from sleep to wakefulness will further enhance the benefits of daytime sleep.
If you work in an office and your lunch break lasts 1 hour, use half that time for naps. To do this, sit comfortably in your seat, lean on the table, rest your head on your folded hands and move back a little in the chair so that your back takes almost horizontal position. In this position, all your muscles will be relaxed enough to have time to rest.
Young mothers can arrange a "quiet hour" with their child. A short break in the middle of the day will allow a tired woman to recuperate, reduce the effects of stress and routine.
If your lifestyle does not allow you to build daytime sleep into your daily routine, then use weekends for it. Even one daytime nap a week brings enormous benefits to an adult!

What to do if you can't sleep?

Daytime sleep for adults is a matter of habit. In order to learn how to fall asleep easily and also wake up easily after dinner, you will need some time.

Create a short bedtime ritual for yourself, similar to the evening one, but shorter. It can be 2 actions that will become a kind of signal for the body. They should always be the same and go in the same order.

Here is an approximate list of those actions that are usually included in daily ritual laying. All of them take less than 5 minutes of time, but with regular use they help to quickly and efficiently fall asleep.

Washing with warm water.
Self-massage of the fingers, base of the neck and ears.
A glass of warm (not hot) tea, drunk in small sips.
Soothing melodies, songs and lullabies - for example, as on the disc of Natalia Faustova.
Inhalation essential oil lavender or mint, 1-2 drops of which can be applied to a handkerchief and carried with you.
Soft warm bandage covering the eyes.
A special "envelope" where you can put your feet freed from shoes.

If you're still not sure if you need a nap, try napping in the afternoon at least 3 times a week. You will be surprised how fresh and rested you will feel afterwards!

According to statistics, every person at least once in his life experiences certain problems with sleep. That is why it is so important to know the methods of dealing with insomnia, even if in this moment and you don't seem to need them at all. We have collected for you the best techniques fast falling asleep, which do not require special training and are suitable for everyone.

We have collected 10 for you best ideas about how to relax in the evening after work. These simple and actionable advice help you set up a routine own sleep, which means - to feel rested and full of energy!

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“Just a little more, and I’ll definitely sleep!” Who doesn't know these kinds of conversations with themselves? TV, Internet, books, work… Our life is full of things that we want to spend time on, and it’s a pity to waste it on sleep!

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It’s hard to surprise me, a composer-arranger, but “Lullaby for the whole family” simply fascinated me! I confess, I even cried a little, which was not observed for many years. The voice is soulful, kind, affectionate, gentle - so dear, which only a mother has. Listening to you, you feel a warm light, and the world no longer seems so cruel and insensitive. Long forgotten sensations and dreams of childhood wake up. We were pleased with the arrangements of the songs - a careful, tactful attitude to the source material, without annoying patterns and annoying "bouncing" rhythm. Sorry, I do not know the author of the arrangements, but I want to express my admiration and respect.

Is it good to sleep during the day?

Daytime sleep helps the brain to “reboot”, look at the problem from the other side and make the right decision.

Sleeping during the day is useful and necessary, and this fact is recognized by sleep experts. Daytime sleep has a beneficial effect on the condition of cardio-vascular system. If you sleep within 45 - 60 minutes after a strong stressful situation, then the increased blood pressure drops and returns to normal. The body is restored, and the person is ready to work again.

Many successful people believe that they need to poke in the afternoon after a busy first half of the day:

Winston Churchill coined the term "restorative sleep" for the first time, arguing that an afternoon nap helped restore the clarity of thought necessary for decision making. war time. He argued that you need to get some sleep between lunch and dinner.

Margaret Thatcher strictly forbade assistants to disturb her between 14.30 and 15.30, because that was when she was resting.

Bill Clinton also asked not to be disturbed at 3 pm.

Leonardo da Vinci slept several times a day, so he worked at night.

Napoleon Bonaparte did not deny himself daytime sleep.

Although Thomas Edison was not enthusiastic about his habit of sleeping during the day, he performed this ritual daily.

Eleanor Roosevelt, the wife of President Franklin Roosevelt, recuperated her energy with an afternoon nap before important speeches.

President John F. Kennedy dined daily in bed and then slept soundly.

Other famous day nappers are Albert Einstein, Johannes Brahms.

How does daytime sleep affect the state of the body?

Daytime sleep prevents "burnout". AT modern world people run, run without stopping, striving to achieve their goals. And in this run without a break, a person is subject to stress, exhaustion of physical and mental strength, and disappointment. Daytime sleep restores the body, reduces stress, makes it possible to rethink the situation.

Sleep enhances sensory perception. Daytime sleep allows you to increase the sharpness of the senses (vision, hearing, taste). After sleep, creativity increases, because the brain relaxes and new ideas arise.

Daytime sleep reduces the risk of cardiovascular disease. Those who sleep during the day at least 3 times a week, reduce the risk of heart disease by 40%. Scientists say that daytime sleep powerful weapon against myocardial infarction.

Daytime sleep improves performance. Lots of medical research found that workers become unproductive in the afternoon. And just 30 minutes of naps is enough to restore workers' productivity and bring them back to the level they were at the beginning of the day.

Daytime nap at work

For most of us, relaxing after dinner, and even in bed, is absolutely inaccessible. Many companies are changing their attitude towards the daytime rest of employees and becoming more loyal. It is easiest to find a quiet place for daytime sleep for those who travel by car. You can retire in the car, set the seat in a comfortable position and sleep. Also, it is good for those who have a separate office with a comfortable chair. And it's best for freelancers who work from home so they can get into bed and take a good nap.

The habit of sleeping during the day reduces the risk of death from a heart attack by almost 40%, experts have found

Sleep regularly. Try to set aside time for daytime sleep every day. This will allow you to establish daily biorhythms and increase productivity.

Sleep a little. If you sleep long and hard, then there is a state of intoxication, a feeling of disorientation. It is recommended to sleep a minute. Set an alarm on your phone so you don't oversleep. Also, a long daytime sleep can affect the quality of night sleep.

Without light. Light acts on the human body as a signal to action. natural reaction body to darkness - it's time to "close" or "go into standby mode." If there is no way to turn off the light, you can use a sleep bandage.

Plaid. During sleep, the metabolism slows down, the breathing rate becomes slower, and the body temperature slightly decreases. Therefore, it is better to use a light bedspread or blanket during sleep to feel more comfortable.

Be careful. Of course, a sleeping colleague on the table can cause laughter and banter, especially if he wears an ostrich pillow (which you can sleep in anywhere). But this is not fatal, and healthy laughter has a beneficial effect on the body. If you are embarrassed to sleep under general attention, then you can use the pantry, the meeting room, but it is best to use your own car.

Contraindications for daytime sleep

In some cases, daytime sleep is absolutely useless, and sometimes it can even hurt.

People who suffer from insomnia are better off not sleeping during the day, because at night they may not fall asleep at all.

It is also better to avoid daytime sleep for those who are prone to depression, because the condition may worsen.

In order not to disrupt the biorhythms of the body, which is absolutely not useful, you can sleep no more than 90 minutes during the day.

And it is important to change your attitude towards people who like to take a nap during the day. Because they are by no means lazy. Rather, they are one of the most intelligent and productive people.

Medication Instructions

Among the people different ages dumb of those who have a great desire to take a nap in the afternoon. For most, after a daytime sleep, well-being improves, there is a surge of energy.

Many would not refuse to take a nap during the day, but due to work and other things, not everyone has such an opportunity. But there are also those to whom daytime sleep brings a feeling of weakness.

Let's try to figure it out - is sleep in the daytime useful or is there any harm from it?

Specialists in the field of physiology have found that the need for an afternoon nap appears due to changes in the biorhythms of our body. Such fluctuations occur due to changes in metabolic rate over a daily period.

This fact can be confirmed by simple measurements of body temperature: two intervals will be found per day in which the temperature will be the lowest:

between 13.00 and 15.00 in the daytime;
between 3 and 5 o'clock at night.

The decrease in temperature during the indicated periods is not affected by sleep or the foods that were eaten. At this time, there is a strong need for rest, involving immersion in sleep. Let's figure out why you are drawn to sleep during the day, is daytime sleep beneficial, and how much time is allowed to sleep during daylight hours?

How long should sleep last in the afternoon

The maximum duration of sleep in the afternoon is half an hour - only in this case, rest will be beneficial. In 30 minutes you will not have time to fall into a state of deep sleep, and this is of great importance. Daytime sleep times may vary according to job specifics, age and physical condition.

In most cases, half an hour of sleep and even a quarter of an hour's rest is enough for recovery. This is enough to improve mood, improve physical and emotional state.

Sleeping for more than half an hour will bring a feeling of weakness. A long rest, involving falling asleep, will cause lethargy. That is why most physiologists recommend sitting during the daytime, because in the prone position it is easy to fall into a long sleep. Take a nap for a few minutes during your break right at your desk and you will feel better.

Benefits of afternoon nap

Many have to overcome the feeling of sleepiness that appears after dinner - not everyone can afford the luxury of taking a nap in the afternoon. But if conditions allow, know that the benefits of sleeping in the afternoon for the body have been proven by scientific studies conducted in several countries.

Why does he fall asleep during the day, after dinner? The reasons are simple: in the afternoon, part of the brain cells that are responsible for wakefulness fall into a state of inhibition, and there is a desire to take a nap.

To combat drowsiness, in most cases they drink strong brewed coffee, but studies by scientists from England have shown that a short nap after dinner returns performance much better than coffee drinks. Afternoon sleep is part of the daily routine for residents of countries with tropical climatic conditions and subtropics.

A short siesta provides an opportunity to escape from the exhausting heat and contributes to the satisfaction of physiological needs. A short rest in the afternoon increases efficiency, gives a feeling of cheerfulness.

Benefits for the nervous system

Due to a short siesta, the amount of hormones that provoke stress decreases. An excess of such hormones is dangerous for the nervous system, adversely affects the psyche.

A short sleep allows you to get rid of stress, increases resistance to mental and emotional stress.

Benefits for the cardiovascular system

A short rest during the daytime reduces the likelihood of myocardial infarctions and strokes. Scientists from America have been experimenting in this area for several years. The results of these experiments showed that people who slept after dinner for half an hour at least three times a week, the likelihood of developing vascular disease decreased by 40 percent, compared with those who did not rest after twelve in the afternoon at all.

Benefits for the brain

The conducted studies have led to the conclusion that the brain during a short day's rest is actively restored, due to this, after waking up, its work improves, the departments responsible for making responsible decisions begin to function. A 15-minute nap during the day gives you the energy to take on new tasks.

The researchers argue that naps in the afternoon are necessary to "reboot" the brain, "clearing" it of unnecessary information. A tired brain can be compared to a mailbox filled with rejection, unable to receive new messages because there is no room in it.

Studies conducted by scientists from the United States have shown that the intensity of visual reactions in students participating in the experiment decreases several times in the evening. But those who took a short nap during the day perceive and remember information at a speed that was observed in them in the morning.

During a short daytime siesta, the same thing happens in brain cells. effective recovery like during sleep at night. Sleeping during the day brings hormone levels back to normal, thus relieving stress that was generated before noon. After a short afternoon rest, the ability to concentrate increases, which has great importance during mental work.

For adults

Many women try to make time for daytime sleep. After all, a short rest in the afternoon has a positive effect on appearance, gives a slight rejuvenating effect. Regular daytime sleep allows you to get rid of bags under the eyes, has a positive effect on the condition skin, hair and nails.

The tendency to daytime sleep is also observed in pregnant women, especially in the first trimester.

In men, a short nap in the afternoon improves the functioning of the reproductive system, in addition, it lovely way recuperate after working the night shift.

It is well known that many popular people, who had a high capacity for work, including the former President of America, John F. Kennedy, regularly rested during the day.

Harm from daytime sleep. Is it good for everyone to take a nap during the day

Daytime rest, which involves immersion in sleep, does not benefit everyone. In some cases desire taking a nap after dinner indicates both overwork and the need for recovery, and serious problems with health.

Important! Don't ignore strong feeling drowsiness that appears in daytime hours.

Sudden drowsiness may be a sign of an impending stroke. If you often and without obvious reasons drowsiness occurs, be sure to visit a doctor and examine the heart with blood vessels. Elderly people should be especially careful with daytime rest: they experience pressure drops during sleep in the afternoon, a sharp jump can cause hemorrhage.

In addition, a sudden desire to sleep during the day can be a sign of a rare condition called narcolepsy. In the presence of this disease, a person can fall asleep several times a day. Only a specialist can diagnose the disease and prescribe therapy in such a situation.

People who have been diagnosed with type 2 diabetes should also avoid daytime naps. Research conducted by Australian scientists has shown that diabetes after sleep in the afternoon, the amount of glucose in the blood rises greatly, so daytime sleep is harmful for diabetics.

If you begin to experience difficulty falling asleep at night, reduce the duration of daytime sleep or even refuse to rest during the day.

Are afternoon breaks good for kids?

Does a child need daytime sleep? Caution with daytime sleep should be exercised only by adults, and as for children, they need rest in the afternoon for full development.

The child's body is not able to stay awake for a long time; the brain of children cannot perceive the information coming during the day continuously.

The picture, when the children fell into a dream literally on the go, was observed by many. This happens due to a breakdown, because the body of children is not adapted to heavy loads. Daytime sleep gives the nervous system of children a respite from a large number incoming information.

Important! If children younger age do not sleep during the daytime, their natural biological rhythms go astray. Such failures can provoke a disruption in the work of the entire fragile organism of the child.

How much nap time do kids need?

There are approximate norms regulating the duration of sleep in the daytime in children. But in reality, the duration of the daytime rest for the kids is set individually, since each child has different sleep needs. The duration of sleep in the afternoon also depends on age.

Babies who have just been born sleep almost all the time. By the age of two months, they already distinguish day from night, and their daytime sleep takes about five hours at intervals.

Six-month-old babies spend an average of four hours on daytime sleep with two to three intervals.

Children aged one to one and a half years usually have two hours of daytime sleep.

For young children, it is important to lay the foundation for good health and mental development. Food, physical exercises, the development of intelligence - all this is important for child development, but you also need to correctly organize the child's sleep. Parents should study the rules for organizing children's recreation.

Afternoon naps are proven to be beneficial scientific research; rest in the daytime serves as a prevention of a number of ailments. Consider the value of a day's rest, because most We spend our lives on sleep, our well-being depends on its quality.

Video

To sleep or not to sleep during the day, if you want? How to sleep after dinner correctly? How not to disturb a night's sleep with a short day's rest? These questions are answered by Professor R. F. Buzunov in this video:

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The habit of taking a nap for an hour after dinner is not uncommon. Undoubtedly, sleep helps to renew strength, improve mood, increase attention and efficiency. However, the answer to the question about the usefulness of daytime sleep is not as clear as it might seem at first. There are studies that show that daytime rest can negatively affect well-being if it is not observed for a certain duration.

Do you need to sleep during the day?

Many scientists believe that daytime sleep has a positive effect on human health. It improves memory, reaction, assimilation of information. Other wellness highlights include:

energy recovery;
improvement of physical and mental abilities;
increased attention and perception;
reducing the risk of cardiovascular disease.

If you haven't been well enough rested at night, a nap during the day will relieve you of drowsiness and cheer you up. The optimal time for sleep is the period from 14 to 15 hours. Sleeping late in the evening can lead to the fact that then you will not be able to fall asleep for a long time.

Almost everything has its pros and cons. Scientists believe that if your night's rest was strong and long, then daytime sleep is not needed and even unnecessary. It can worsen your condition, leading to fatigue, lethargy, and even insomnia.

An interesting experiment with a group of aircraft pilots. During the day, they were allowed to sleep for 45 minutes, after which the scientists looked at the well-being of the experimental subjects. The result of the test showed that after such a dream, people felt the same as with lack of sleep: the reaction rate is reduced, and the mood is depressed. It was concluded that the well-being after daytime sleep big influence renders its duration.

It turned out that the ideal duration of daytime sleep is either no more than 20 minutes, or no less than an hour. At the same time, it is also undesirable to exceed two hours. Scientists believe that sleep phases are the cause of this phenomenon. The deep sleep phase begins just 20 minutes after falling asleep and lasts approximately 40 minutes. As during a night's sleep, when waking up at the moment deep phase sleep a person feels overwhelmed, and his mental capacity reduced. There is a possibility of headaches.

How to organize daytime sleep?

Often adults have a problem: where and when to sleep during the day? After all, work does not always give us such an opportunity.

First, set aside part of your lunch time for sleep. It may be only 10 minutes, but they will give energy no less than a cup of coffee. Such a short break will positively affect your performance.

Second, find the right place. Some offices have lounges with cozy sofas. If this is not provided for at your work, use the car interior or purchase a funny “ostrich” pillow: it will allow you to relax right at the workplace.

Third, create optimal conditions for relax. Use a sleep mask to protect your eyes from light and earplugs to block out noise.

To make the awakening even better, before going to bed, you can drink a cup of tea: tonic substances will act on the body in just 20 minutes and you will wake up.

Benefits of naps for kids

If for adults daytime sleep is useful, then for children it is necessary. Lack of daytime sleep one year old baby negatively affects it mental development. The norm of daytime sleep at this age is at least three hours. By the age of two, the need for daytime rest gradually decreases to one hour.

At the same time, scientists recommend not to create complete darkness and silence in the room where the child sleeps. He must distinguish daytime sleep from night sleep. If the child refuses to sleep, do not force him, but put him to bed early in the evening.

Sound and healthy sleep is extremely important for the physical and mental well-being of the body. With regular insufficient sleep, a person invariably feels the consequences. If your night's sleep has been disturbed, try to make up for the need for rest during the day. Lack of sleep manifests itself in the form of fatigue, lethargy, depression and bad mood.

To date, many questions revolve around finding out - is it good or bad to sleep in the evening? The question is really complex and it will probably not be possible to find an unambiguous answer, but you can still get closer to the truth by analyzing some aspects of evening sleep and its effect on a person.

What is evening sleep?

Before Considering Benefits and Harms evening sleep, you need to understand exactly what is evening sleep and what time frame does it include?

Meanwhile, the causes of evening sleep can be, as physiological needs, and features of human genetics and its perception of natural changes, including weather changes, temperature fluctuations and magnetic waves.

Benefits of an evening nap

If you are physically more or less driving healthy lifestyle life, then an evening sleep for you can be a way to restore mental work and reaction of thinking. Such a dream can be especially relevant for people of an intellectual mindset who are engaged in mental work. What is typical in this case Evening sleep will not affect night sleep in any way.

Evening sleep for children and teenagers will be a normal and useful phenomenon. Do not worry if the child immediately before going to bed at night will sleep for half an hour or an hour in the evening. During this period, there is an active formation of its nervous system, fixing images of the subconscious, which help to determine the concepts of "good - bad." Also, evening sleep is very useful at this age for faster and more effective assimilation of educational material.

Evening sleep will certainly be useful for people weakened by infectious diseases. In this case, this is a direct need of the body, which should not be resisted. Often such an evening dream gradually develops into a night dream.

Your body may also require an evening sleep if you ate a heavy meal for lunch or dinner, and also if you ate a lot of sweets during the day. Then the evening sleep is necessary for the body in order to process the incoming fats, proteins and carbohydrates in an accelerated mode. Do not resist if after a meal you want to lie down. Sometimes 15-20 minutes are enough for the body to start working again.

You may also need an evening sleep after a long walk in the fresh air. During the period of such sleep, all systems of your body are actively saturated with incoming oxygen, the work of the cardiovascular system and lungs is normalized.

Harm of evening sleep

The determining factor that speaks against evening sleep is your inability to fall asleep at night. If after an evening sleep you are faced with a similar problem, then you should think about what caused your desire to sleep in the evening.

First of all, this may indicate a violation of your natural biological rhythms. In this case, you will need to rethink your schedule and set a consistent bedtime. If it's not about biology or genetics, then maybe you should turn your attention to health.

The harm of evening sleep can also lie in the disorientation of a person in space and society after waking up, as well as in slowing down the reaction of thinking, mental activity and physical recovery.

At the same time, it should be noted that the harm of evening sleep should be considered only if after it a person cannot fall asleep at night!

Conclusion

It is equally important to consider, when determining the harmfulness or usefulness of evening sleep, how often you succumb to it. For example, if you slept two or three times in the evening in a month, this is quite normal phenomenon for many people. If evening sleep makes itself felt much more often, the situation can become pathological and cause a lot of trouble.

And the last thing that must be taken into account is a person's predisposition to evening sleep. No matter how much they tell us about sleep patterns, there are still people whose regimen does not fit in with the majority regimen, so for them evening sleep can be not only useful, but also normal with biological point vision.

Thus, the harmfulness and usefulness of evening sleep is determined based on biological features person, his physiological state on this moment, his age period and features of life, as well as from his predisposition to diseases and the ability to organize a full-fledged daily sleep for himself.

Many people wonder if daytime sleep is good for you. Scientists have proven that if you take a nap after dinner, then psychological and physical indicators improve. All sorts of tests and experiments were carried out by specialists from different countries, during which they managed to find out how much time to sleep during the day, when to arrange a siesta, and what improvements it will bring.

Let us consider in more detail what exactly gives us daytime sleep: benefit or harm. We will also learn how to properly build a vacation schedule in different situations in order to restore your strength to the maximum.

To sleep or not to sleep?

Many people think that sleeping during the day is bad. However, this is the opinion of those people who simply do not know how to properly organize their vacation. In fact, a healthy person can sleep peacefully during the day if he feels an urgent need for it. Afternoon naps won't disrupt jet lag if planned properly, nor can they negatively impact night's rest.

However, it must be taken into account that there certain rules, which you need to perform if the benefits of daytime sleep are important to you. It is worth resting regularly, so your body learns to quickly “turn off” even in a noisy environment and in the bright light of the sun.

You need to gradually accustom yourself to short-term siesta, perhaps it will take more than one week.

We rest properly

Midday naps will do you the most good if you organize them properly. First of all, find out how much sleep you need.

It's believed that optimum time for a daytime nap will be 20-30 minutes. During this period of time, a person does not sleep soundly, he does not have time to plunge into the phase slow sleep and lose touch with reality. However, his strength is restored very qualitatively.

After a siesta, any business will seem simple and feasible, the feeling of fatigue and lethargy will completely disappear. To get the maximum benefit, we organize daytime sleep according to the following rules:

Benefits of rest

Some people doubt whether it is possible to sleep during the day, and completely in vain. Daytime sleep is useful if you follow all the rules of its organization.

Research carried out in different countries On volunteers, they proved that people who slept for several days in a row after dinner feel much more cheerful, their mood improves and their ability to work increases.

Daytime naps are also beneficial for the following reasons:

during rest, tension is relieved from the muscles and nervous system;
people who sleep every day for 20-30 minutes have a much higher concentration of attention;
rest is good for memory and perception, these indicators increase markedly among lovers of a lunch siesta;
the risk of cardiovascular diseases is reduced by 37-40%;
if you sleep in the afternoon, then drowsiness in the afternoon is eliminated;
increased desire to engage in physical labor;
creativity increases;
people can see answers to difficult questions in the context of their dreams, as the brain is actively working during rest, a clue mysterious images you can see in the dream book;
the lack of rest is replenished if you could not get enough sleep at night.

Harm from daytime rest

The question of why you can’t sleep during the day is relevant only for a limited circle of people. Absolutely healthy person the habit of resting after dinner will not cause any negative consequences. But if the rules for organizing sleep are not observed or if there is certain diseases, it is best to rest only once a day - at night.

Consider the cases in which it is harmful to sleep after dinner:

Sleep at work

Now in the world there are not many companies that are willing to allow their employees a lunchtime nap. However, the most progressive international giants, such as Google, Apple and others, are still convinced that a short day off significantly increases the productivity of employees and their desire to work.

The most loyal to the siesta in the workplace are in China, it is considered normal here, even if a person fell asleep during an important meeting. This indicates that the employee is very hardworking, devotes a lot of time to his work and gets very tired.

In Russia, the practice of daytime sleep in the workplace is not very common. However, there are already large companies that have equipped special rest rooms for their employees. It is also practiced to sleep employees in their own cars in the parking lot, and the most courageous sleep in special sleep capsules that can be used even in the office.

Summing up

Proper organization of daytime sleep is the key to it great benefit for the body. If you have no health problems, and there is an opportunity to practice a short day's rest, do not miss it in any case.

Scientists have proven that by taking a nap during the day for 20-30 minutes, a person will not disturb his night's sleep, but, on the contrary, will improve it. Treat your vacation responsibly and try to make it complete.

The benefits of daytime sleep

Scientific studies in recent years show that daytime sleep reduces the risk of cardiovascular disease, helps to cope with the onset of viral diseases and stress. In addition, a short daytime sleep supports the regeneration processes in the body, which means that while you sleep, you become younger!

To relieve muscle and psychological tension, the benefits of daytime sleep are also difficult to overestimate! This is a kind of reboot for the whole organism, after which all systems are debugged, especially the system of neurohumoral regulation. Overcoming complex problems, finding the right solution or the right words - all this is possible in a dream, so when you wake up, you will already know the answer to the question that occupied you.

Harm of daytime sleep

Meanwhile, many of us have verified from our own experience that sometimes after a daytime sleep you feel even more overwhelmed. What is the reason for such a reaction?

The fact is that too much sleep during the day leads to violations of the internal perception of time. The brain falls asleep too deeply and goes into deep sleep. Waking up at this time, you will feel tired, and your head will be "as if in a fog." There may also be a headache, a drop in blood pressure, and a general feeling of weakness.

So what is Daytime sleep - good or bad?

Exists a few rules, which will allow you to take full advantage of the benefits of daytime sleep for adults.

Go to bed from 12 to 15 hours, no more than 50-60 minutes.
Sleep in the coolest place in the room. If possible, open the window. Fresh air will help you fall asleep faster and improve the quality of your sleep.
It is very important to properly tune in to the fact that the dream will be short. It is best if it takes place in a place different from the night bed. Take a comfortable position, think about something good, or turn on soothing, relaxing music.
Try not to overeat before bed.
Set an alarm for 40 minutes, but when you wake up, do not jump up immediately, but lie down for a few more minutes, gently stretching. Such a leisurely transition from sleep to wakefulness will further enhance the benefits of daytime sleep.
If you work in the office and your lunch break is 1 hour long, use half that time for naps. To do this, sit comfortably in your place, lean on the table, put your head on your folded hands and move back a little in a chair so that your back takes an almost horizontal position. In this position, all your muscles will be relaxed enough to have time to rest.
Young mommies can arrange a "quiet hour" with their child. A short break in the middle of the day will allow a tired woman to recuperate, reduce the effects of stress and routine.
If your lifestyle does not allow you to build daytime sleep into your daily routine, then use weekend. Even one daytime nap a week brings enormous benefits to an adult!

What to do if you can't sleep?

Daytime sleep for adults is a matter of habit. In order to learn how to fall asleep easily and also wake up easily after dinner, you will need some time.

Create yourself a short laying ritual, similar to evening, but shorter. It can be 2 actions that will become a kind of signal for the body. They should always be the same and go in the same order.

Here is an approximate list of those actions that are usually included in the daily ritual of laying. All of them take less than 5 minutes of time, but with regular use they help to quickly and efficiently fall asleep.

Washing with warm water.
Self-massage of the fingers, base of the neck and ears.
A glass of warm (not hot) tea, drunk in small sips.
Soothing melodies, songs and lullabies - for example, as on the disc of Natalia Faustova.
Inhalation of essential oil of lavender or mint, 1-2 drops of which can be applied to a handkerchief and carried with you.
Soft warm bandage covering the eyes.
A special "envelope" where you can put your feet freed from shoes.

If you're still not sure if you need a nap, try napping in the afternoon at least 3 times a week. You will be surprised how fresh and rested you will feel afterwards!