Is it normal to sleep during the day? What hours of the day are good for sleep. The benefits of relaxing in the middle of the day

Answers:

Svetlana Tantsyreva

Scientists are haunted by small human weaknesses. This time, daytime sleep fell under their close research attention. It turned out that the desire to take a nap after dinner speaks not only of laziness or the body's need to recuperate, but also of serious illnesses, writes today "RBC daily".

Here is what AYURVEDA says about it:

In Sanskrit, Sleep is called Nidra. Sleep is nutrition and healing, it gives growth and restores. Together with other positive practices such as meditation, relaxation, etc. etc., sleep purifies, gives the qualities of freshness, vitality, beauty of the mind and body.
Sleep is nothing but a state when the brain is temporarily, as it were, disconnected from sensory and internal organs. This mechanism is laid down by Nature itself, because such rest is vital for our body and especially the psyche. Sleep disturbance causes various ailments, exhaustion, weakness, stupefaction, and may be one of the causes of infertility and even premature death.
Irregular, short, insufficient or vice versa too long can cause diseases and shorten life.
Sleeping during the day is not recommended, as it promotes the formation of Ama toxins in the body and mind. Sleep after eating is especially harmful.
Of course, there are some exceptions, for example:
- children or the elderly;
- weakened by disease;
- those who have poisoned;
- feels tired from excessive sexual life;
- tired from hard physical work
for more details, you can read http://ayurvedag.narod.ru/ayurvedrunidra.html

Galina SHILOVA

I don't think. I love to fall asleep for an hour and a half on weekends during the day. If possible, I never deny myself this and I feel great.

Alexander N

Who said it's harmful? In my opinion, it's useful. Within reason, of course.

elena korneeva

who has what body. some sleep during the day is necessary - the risk is reduced cardiovascular diseases. and some, having slept during the day, cannot sleep at night ... and this is a complete harm. eternal lack of sleep

What are the benefits of daytime sleep?

Answers:

Vladislav Naumov

Daytime sleep is good for the heart

Daytime sleep protects against cardiovascular diseases, American scientists believe. According to them, the risk of dying from heart disease is reduced by 40% for people who regularly sleep during the day.

To participate in the study, Harvard Medical School staff selected about 24,000 volunteers aged 20 to 86 who had never suffered heart attacks and strokes and were not sick. oncological diseases. Observing participants who were required to provide detailed information about his daily routine and habits, lasted six years.

After taking into account factors such as dietary patterns and physical activity, the researchers concluded that the risk of death from cardiovascular disease was reduced by 37% for nap lovers, provided that nap breaks were taken at least three times a week and their duration was at least 30 minutes. Shorter naps were associated with a 12 percent lower risk of dying from heart disease.

The authors of the study note that the protective effect of the afternoon siesta was stronger in working participants compared to retirees. Utility daytime sleep scholars associate with beneficial influence on the level of stress hormones, the excess of which is associated with increased risk heart attacks and strokes.

Daytime sleep is not only useful, but also... harmful!!! !

After conducting a series of experiments, the American neurologist Bernadette Baden-Albala found that regular daytime naps in older people can be alarm signal about the pre-stroke condition. In the course of the study, the results of which were presented at international conferences, the state of cerebral vessels in two thousand people was analyzed. It turned out that the likelihood of a stroke in older people who regularly experience an overwhelming need to sleep during the day was two to four times higher than those who slept exclusively at night.

This is because during superficial, shallow daytime sleep, older people often experience jumps in blood pressure, which can cause cerebral hemorrhages. However, Baden-Albala immediately made a reservation that the results of the study are correct only in the case of the appearance of "unmotivated" daytime sleep, when a person who does not lack sleep and increased loads still sleepy anyway. It is this drowsiness that can be a harbinger of a stroke. But the desire of young, actively working people to sleep for an hour after dinner speaks only of a general lack of sleep and the body's need to recuperate. Therefore, under such a set of circumstances, daytime sleep is not only safe, but also has a beneficial effect on the body.

Specialists from Harvard University found that in this case, an hour of afternoon sleep restores brain function no worse than a full one night sleep. Volunteers who napped for 20 minutes outperformed non-sleepers by 15% to 20% on a subsequent test of attention and memory. And those who dozed during the day for 45-60 minutes did think one and a half times faster than those who were awake.

The idea of a short daytime nap in the workplace is finding more and more fans, not only among ordinary employees, but also among their bosses. It is believed that for a person working in an office, a 20-minute sleep immediately after lunch, between 13:00 and 15:00, is ideal - such a pause can increase overall work efficiency by up to 35%. Offices of modern Western companies in without fail equipped with rest rooms for staff. And some go even further, installing special sleep capsules.

Irina Nafikova

Vasilevich

Even with the medieval Salerno code of health it is written:
"Dine modestly, forget about wines,
Don't be useless
Stay awake after eating
Avoiding afternoon naps. "
These are long-term observations of our ancestors. An exception for sleep may be isolated cases when you are very tired or have not had enough sleep.

VerO

I know that daytime sleep on the contrary, is not useful.

Is it useful for an adult to sleep and rest during the day? Do you sleep during the day? Do you have such an opportunity?

Answers:

Di

There is a possibility, but there is no need. Energy is so rushing out of me during the day, and in the evening too, that I spend 2-3 hours actively on the street, and then I continue at home in the same spirit. It all started with the rejection of animal protein and fasting one-day weekly. I plan to cleanse the body 10 daytime fasting. They say and spiritually relieves. Paul Bragg inspired with his book and lifestyle))

Chris

Of course have. after a day you will come and sleep :)

Olga Karpova

I don't have that option. But if it does, I'll definitely use it. I think that for both an adult and a child, lack of sleep is more harmful than an hour of afternoon nap. We all now have a life in such a rhythm that there is no time to sleep, everyone walks sleepy, and therefore irritated.

stop stop

when you are hungry, the breg himself says that you need to sleep more :)

veggies

I do not have such a need, I have enough energy until late in the evening.

Natalya Podkaminnaya

It all depends on the lifestyle and work of a person, the body itself will tell you whether you need to sleep or not.
I, personally on a decree, get up at night to the child, the result - I don’t get enough sleep, - during the day I want to take a walk for 20-30 minutes. This is enough for me, if I sleep longer - my head starts to hurt.

Alexey

in Spain, Siesta is legal - rest or even sleep during lunch. I also take siesta regularly. prolongs life

Is napping helpful?

Answers:

Incognito Unknown

Half an hour, no more.

I am

Especially at work

Oleg

Sleep is generally useful;)

Ksyusha

Yes, naps are really helpful. A person who is able to relax and restore strength for short span time (due to sleep) - preserves health.
The body needs to restore its strength in the ways that are natural for it, to put it simply - the body needs rest. It is known that the restoration of vitality occurs most effectively during sleep, when the whole body is in a state of complete rest.

Julia Egorovskaya

Depends on each specific person. For some, a daytime sleep gives vigor and strength for the rest of the day, while for others, on the contrary, it drives them so that they cannot come to their senses.

Super Girl

Don't trust anyone! DO NOT sleep during the day! In no case! This is very harmful! Just like not sleeping at night, especially from 21:00 to 2:00! It is then that the mind and consciousness of a person rest from all problems! And when the sun is shining, the body cannot sleep!

Guzel Khakimullina

I also wonder if daytime sleep is useful. Men - yes, I know for sure, they like to sleep during the day and they don’t get anything from it. And my head always hurts after a daytime sleep. But it doesn’t work for half an hour, after you fall asleep for a couple of hours for sure, and then you walk like a beaten one until the evening, and your head hurts terribly.

T&P

You need to listen to your body. if you want to sleep, then it is much more harmful not to sleep and to mock the body. He will remember you later.

Galina Fofanova

My father slept all his life after dinner for 15-20 minutes, and until the age of 83 he did not complain about headache. In order not to sleep for a long time, I chose an unsuitable place for sleeping: an armchair, 2 chairs ... I also sometimes practice this at work at lunchtime, I sleep sitting at the table, leaning on the table, covered with a jacket, for about 15 minutes, somewhere in the back room, the employees are understanding, they don’t bother ... But in the second half of the day - such a rise in efficiency!
I read somewhere in the newspapers that in England office workers can afford such a short rest.

Do adults need daytime sleep?

Answers:

Riddle

I also like to lie down during the day. I don’t fall asleep, but I can take a nap.

Monty

I absolutely need.

friends chips

yes. I'm going to sleep. and then in the evening, sometimes, it is also interesting here

cat Baiyun

If you don't get enough sleep at night, then you need it))

♪♫IzoLda Darling Dosvidos ❤

You know, I often just need it.

Is daytime sleep good?

Answers:

Elena Bondareva

20 minutes of daytime sleep replaces 4 hours of nighttime sleep. So sleep well!

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 deal with somnologists.

When there is a debate about the benefits of daytime sleep, the words of the famous Prime Minister of Great Britain, Winston Churchill, are invariably quoted.

"Dream 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 ... "

But do somnologists agree with such a categorical statement of a politician?

Mikhail Poluektov

It is too early to talk about the benefits of daytime sleep from a medical point of view, not a single study has been conducted that would prove that daytime sleep can increase life expectancy or, for example, reduce the risk of developing various diseases. 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.

Elena Tsareva

Daytime sleep, in principle, does not differ from nighttime sleep in terms of the set of stages of sleep. But there can 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), then there is a high probability of waking up with a heavy head and even more drowsiness. Falling asleep for a short period after sunset with more likely will disrupt night sleep due to the effect on the biorhythm of melatonin production.

How to sleep during the day

A few hours before the end of the shift, we advise you to reduce the lighting, and before falling asleep, take a small dose of melatonin (1/4-1/2 tablets) to help fall asleep.
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).
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 concentration behind the wheel can lead to much more serious consequences. What should motorists who really want to sleep do? Experts here agree.

Mikhail Poluektov

somnologist, candidate medical sciences, medical Academy named after Sechenov

There is a shortened version of daytime sleep, which is recommended for motorists. 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 deep sleep, he may experience the phenomenon of such "sleepy intoxication", he does not immediately come to his senses, does not immediately acquire the necessary skills, for example, to drive vehicles.

Elena Tsareva

somnologist, head of the Unison somnological service

On the duration of daytime sleep, there is a study that shows that sleeping more than 20 minutes causes more harm for uptime than 10-15 minutes. This is precisely 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 wrong. 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?

Mikhail Poluektov

somnologist, candidate of medical sciences, Sechenov Medical Academy

Somnologists recommend daytime sleep only if they are sure that a person has one of rare diseases such as narcolepsy or idiopathic hypersomnia. 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.

Elena Tsareva

somnologist, head of the Unison somnological service

Daytime sleep is physiological for children under 7 years of age. Adults don't really need it. 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 lack of sleep for more than 8 hours (for example, in young parents or "owls" who get up earlier than the desired time to fit into the social framework). 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 recovering healthy sleep the need for daytime sleep disappears.

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 disease. 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 a minute. 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 a comfortable sleep, you need to use a blanket or a light bedspread. 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. Even better if you manage to sleep in the open air, 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?

It is too early to talk about the benefits of daytime sleep from a medical point of view, not a single study has been conducted that would prove that daytime sleep can increase life expectancy or, for example, reduce the risk of developing various diseases, explains Mikhail Poluektov, a somnologist, candidate medical sciences. - But what doctors know for sure: a short daytime sleep improves productivity, immunity and improves mood. It allows you to sort of reboot amid 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 levels of melatonin during the day compared to night and the presence of external stimuli (light, noise, phone calls, etc.), there may be fewer deep stages of sleep, and more superficial ones. The rate of falling asleep can also be reduced for the same reasons.

Research has found that if you fall asleep during a period of reduced daytime activity (these are different times for owls and larks), you are more likely to wake up with a heavy head and even more drowsiness. Falling asleep for a short period after sunset is more likely to disrupt nighttime sleep due to the jet lag effect on 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, a possible loss of concentration while driving 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.

According to the duration of daytime sleep, there is a study that shows that sleeping more than 20 minutes does more harm to performance than 10-15 minutes, Elena Tsareva agrees. - This is precisely 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 the 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: with a shift work schedule or in case of a lack of sleep for more than 8 hours (for example, in young parents or "owls" who get up earlier than the desired time to adapt to the social framework). 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). Recently, this has become possible 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. Sleeping in the daytime doesn't make you have less time - 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 has not yet had time to go to the 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 small. 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 that. 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 during 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 drop in blood pressure, and a general feeling of weakness.

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 is 1 hour, use half that time to short sleep. 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 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 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 at the moment it seems that you do not 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 absolutely 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!

Parents say

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 jumped blood pressure goes down 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 afternoon nap helped restore the clarity of thought necessary for decision-making in wartime. 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 is a powerful weapon against myocardial infarction.

Daytime sleep improves performance. Many medical studies have 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

A person rests when he sleeps. A proper rest is impossible without a night's sleep, but sometimes for better well-being and restoration of working capacity it is necessary to take a nap during the daytime. Although sleep scientists admit: daytime sleep is an exclusively individual matter.

When life defines sleep

The need for daytime sleep depends on many factors:

biorhythms;
physiological conditions;
professional responsibilities;
the degree of satisfaction of the need for night sleep, etc.

People are divided into "owls" and "larks". Early risers get up early, and it is normal for them to sleep during the day. Most owls do not like to sleep during the day: they really wake up closer to noon.

The physiological characteristics of a person are such that the weakened, the sick sleep more, it is useful for them to sleep during the day. Pregnant women love to take a nap in the middle of the day. Promote daytime sleep physical fatigue and mental fatigue. This also applies to certain types professions that require a lot of stress during the day.

Not everyone and not always can sleep at night as much as necessary. It is a common thing to get up very early to come to work that is far from home. In this case, hours lost at night must be compensated during the day.

Age is also an important factor: the older the person, the less his total need for rest. The habit of sleeping during the day or doing without it is formed in childhood.

Take care of sleep from a young age

The fact that an afternoon nap is necessary is taught in early childhood. So, in kindergarten, children must be put to bed at noon, and an hour and a half is allotted for rest. Quiet time is an essential attribute of children's holiday camps and other school and preschool institutions. Even then it is clear that not everyone is equally easy to fall asleep during the day. Some fall asleep quickly and easily, and wake up just as easily, while others spin for a long time, look at the ceiling, and when they finally fall asleep, it's time to get up for lunch.

There are several reasons for this: active, lively children with a sanguine temperament have time to play and run enough by quiet time, and therefore sleep without hind legs. Phlegmatic children, who perceive the world philosophically, calmly lie down and calmly fall asleep. Worse daytime sleep comes to melancholic and choleric. By the way, this applies not only to children - adults who have retained the type of temperament carry through the years their attitude to the embraces of Morpheus.

Another reason may be the lack of a day regimen as such in a child at home. It is not without reason that pediatricians recommend that mothers who are going to take their child to kindergarten for the first time try to put the baby on the rails of an orderly daily routine in advance: meals by the hour, early rise, early bedding and an obligatory afternoon nap.

The older the child gets, the more time he spends awake. But if daytime sleep has become a habit, it should remain. You just need to adjust the time that is allotted for this.

Don't think down the minutes

Having matured, people often remember with nostalgia about the sweet kindergarten past, when at work at lunchtime they feel sleepy. In fairness, in Russia they have already begun to adopt in places good habit Western employers to provide workers with the opportunity to take a nap in the middle of the day.

Such "sleep breaks" have long been a common thing in Europe, especially in southern countries. The traditional siesta gives a person the opportunity to survive the midday heat with minimal loss vitality, especially since the employee at this time feels a breakdown, and, consequently, efficiency decreases.

A dream came to the court during the day in Japan and Southeast Asia, where people work for wear and rhythm labor day very tense. Even the industry of office sleep has appeared: in order to have a good sleep at the workplace, they produce special pillows, earplugs and other accessories.

Sleep breaks can be calculated not only in minutes, but even in seconds. The main thing is to use them skillfully and know what benefits they can bring. Depending on how much time to sleep, differ:

microsleep;
minison;
good dream;
lazy dream.

The duration of the microsleep is up to five minutes. It is effective if irresistible drowsiness sets in. The minisleep lasts longer, up to 20 minutes. This time is enough so that after waking up the ability to concentrate attention increases, the productivity of physical labor increases.

The most useful daytime sleep is up to forty minutes, because. helps relieve muscle fatigue physical labor and get rid of unnecessary information for office intellectuals. In common parlance, this process is called "throw everything bad out of your head." The result is increased endurance, good long-term memory, accelerated reaction.

If you sleep during the day, as in kindergarten, from forty minutes to an hour and a half, you will wake up rested and refreshed. The secret to improving well-being lies in the fact that during lazy sleep, bone and muscle. True, it takes a little longer to switch to the working day after such a day's rest.

There is also the so-called nanosleep, which lasts less than a minute. It can hardly be called a planned event; the term “pass out” is more suitable for such a dream. It occurs spontaneously when a person can no longer fight fatigue and lack of sleep. If such a nanosleep comprehended you, it means that it is time to change something in the work schedule and daily routine.

A normal, not overtired adult is unlikely to be able to sleep during the day for more than an hour and a half. And how useful it is to sleep during the day for an adult - everyone decides for himself.

Who and when to sleep well during the day

Physiologists and somnologists no longer break spears in discussions about what daytime sleep is, benefit or harm, because there are many nuances in each case. So, for people aged 25 to 55, midday sleep reduces the likelihood that they will have diseases of the cardiovascular system. And the same sleep in older people increases the possibility of a stroke.

The benefit of daytime sleep is that in a short period the body can restore its strength:

increased efficiency;
consciousness is cleared;
mood improves;
the tone is restored.

Useful daytime sleep in the off-season, autumn and spring, when the human body is weakened due to hypovitaminosis and chronic lack sunlight: if you don't sleep during the day at this time of the year right amount time, the immune forces of the body weaken.

Women need not only to ensure themselves at least 20 minutes of daytime sleep, but also to “furnish” it with maximum comfort. Those representatives of the weaker sex who honor the siesta always have a much better complexion than those who only dine at lunchtime. Those who stock up on convenient means of office sleep are spared unnecessary wrinkles, wrinkling, circles under the eyes. Their skin radiates freshness.

By the way, you need to listen to your body. If you think that it is useful to sleep during the day, but sleep doesn’t come to you, then it’s not so necessary to fall asleep. Better read a book. But if the body needs a midday rest and it hints at it with all its might, it’s better not to resist, but to do everything to make a short sleep comfortable:

take a pose in which the muscles are relaxed;
protect yourself from noise and bright light as much as possible.

Interestingly, for a productive rest and a guaranteed awakening in 20-25 minutes, it is enough to drink a cup of warm strong tea or coffee before closing your eyelids. At first, a warm drink will induce drowsiness and help you fall asleep quickly. And after 20 minutes, the tonic effect will turn on.

Who is bad for siesta

Under some circumstances, it may be harmful to sleep during the day. Most often this applies to those cases when a person suffers from a violation normal schedule sleep. With insomnia, try to compensate for nighttime sleep disturbances at the expense of daytime - bad decision. It's like eating a cake before dinner if you lose your appetite. It's better to get through the day and go to bed early in the evening. If you try, you can learn to fall asleep safely in the evening, and sleep until the morning.

It is undesirable to sleep during the day immediately after a meal, especially if the food is dense: although a person is drawn to lie down, such a dream will be difficult. In addition, it is harmful because the consumed calories will immediately be deposited where you least want to see - the buttocks, stomach, sides. It is better to sit for an hour after dinner, and if even after that it is unbearable, then sleep.

Daytime sleep can be harmful to diabetics: during such sleep, blood sugar levels increase, since changes in biorhythms lead to metabolic disorders.

With hypertension, it is also better not to sleep during the day. The harm in this case lies in the fact that blood pressure can rise sharply, there are also pressure surges.

You can't sleep at sunset. Drowsiness after 4 p.m. grossly disrupts any biorhythms, causes a headache after waking up. A person will feel not rested, but, on the contrary, tired, irritated, lethargic. It is highly likely that after such a sunset dream, night sleep will be disturbed. This is bad for performance.

The head will hurt after waking up and in the case when a person suffers from increased intracranial and intraocular pressure.

The person who wants to get rid of overweight You just have to learn how to sleep well during the daytime.

The most “difficult” type of body fat is subcutaneous. The accumulation of this fat occurs when levels of a hormone called cortisol rise. The value of daytime sleep lies in the fact that it reduces the level of cortisol, but the effect can be neutralized if you lie down on the couch immediately after dense reception food. The best daytime rest for those who want to lose weight is 20 minutes of maximum relaxation, as far as the situation allows, after which they wake up and lightly snack on cereal with tea and a spoonful of honey.

At home, you can sleep a little longer, up to 40 minutes, and the menu does not have to be so ascetic: you can afford rice with vegetables, steamed fish with a slice rye bread and fresh herbs. If you don’t feel like eating immediately after waking up, then postpone dinner until the time when you are hungry. But it is best to eat at the same time.

What else to pay attention to

If you do not sleep well at night, and daytime rest does not bring relief, you need to see a doctor. This may be a symptom of fatigue or initial sign mental or neurological illness. This condition is typical for stress.

At chronic disorder night sleep, you need to try to return yourself to a normal physiological channel, keeping from daytime naps. Attempts to compensate for lack of sleep during the daytime will lead to the final chronicization of insomnia.

If you really want to sleep during the day, but there is no confidence in waking up in right time, do not be afraid to set an alarm clock at the workplace.

Daytime sleep is the most accessible form good rest for adults in the middle of the working day. If you sleep at lunchtime, the body will have the opportunity to restore its strength. The same applies to children, they need an afternoon rest.

The human body is so arranged that it needs both periods of wakefulness and periods of rest. During work, study, training, even simple housework and eating, all organs human body are actively working. Gastrointestinal tract accepts and processes nutrients. In the article we will understand the question of why you can not sleep during the day.

Cordially vascular system provides blood to all arteries, veins and vessels. The lungs and bronchi supply the body with oxygen. Kosno - muscular system allows a person to move. The liver and kidneys filter and cleanse the body of toxins and toxins. The brain at this time is actively working, sending signals to nerve endings to all organs.

All this happens during the day. During such intensive work all organs and systems of the human body get tired and wear out, immunity is weakened. To the immune system A person was able to recover, she needs the hormone melatonin. This hormone is produced only at night. Therefore, it is impossible to stay awake at night and sleep only during the day.

Why you can't sleep during the day

During the day, when exposed to sunlight, the human body produces the hormone serotonin. This hormone provides a person with a good mood and a feeling of cheerfulness. For this, serotonin is also called the hormone of joy.
In order not to feel depressed, lethargic and broken during the day, you can not sleep. In addition, without serotonin, the production of melatonin is impossible. This process can occur in the body at night during sleep, when it is dark and the person is at rest.

What happens if you sleep during the day

Scientists from the University of Cambridge conducted experiments proving bad influence on the human body the habit of sleeping during the day. It has been proven that such a habit leads not only to a deterioration in health, but also leads to a significant reduction in life expectancy. Those who like to sleep during the day live about 4 years less.

A person who sleeps during the day often experiences a lack of sunlight. This leads to a decrease in the production of the hormone serotonin, a weakened immune system and the development of various diseases. Lethargy, feeling tired, grouchiness, Bad mood become constant companions of such people.

Why people over 40 shouldn't sleep during the day

The habit of sleeping during the day is especially dangerous for people who have crossed the forty-year milestone. Among people in this category, cases increase several times early death. In addition, older people often already have various pathologies and chronic diseases which long naps can exacerbate.

People who have already had a stroke or are in a pre-stroke state should know that they cannot sleep or doze off during the day. This is dangerous because when they nap during the day, their blood pressure becomes unstable. And pressure drops, especially sharp ones, are fraught with hemorrhage in the brain.

The same danger threatens patients diabetes. If they fall asleep in the afternoon after dinner, their blood sugar levels can skyrocket. This can lead to severe complications.

Among other things, older people often suffer from insomnia. Then the night "lack of sleep" they try to compensate for this daytime sleep. People who suffer from insomnia should not sleep during the day, as this will only exacerbate their problem.

Who and how much can sleep during the day

For young children, no one has canceled daytime sleep in addition to nighttime sleep. A growing body needs it. Yes, and adults are sometimes useful, and sometimes just need to take a nap during the day.

It has been observed that a short daytime nap can bring great benefit. It helps to relieve psychological stress, reduce the feeling of fatigue. After a short daytime sleep, mood improves, efficiency increases.

It is recommended to sleep during the day with a light-protective mask over your eyes to create a feeling of darkness. The duration of daytime sleep should not exceed 20 minutes. In order not to feel a feeling of weakness instead of cheerfulness, you can’t sleep for a long time during the day.