Daytime sleep for adults: pros and cons. Is it good to sleep during the day & nbsp Is sleep good during the day

Daytime sleep helps the brain to "reboot", to 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 state of the cardiovascular system. If you sleep for 45-60 minutes after a severe stressful situation, then the jump in 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 take a pokemon in the afternoon after a busy morning:

Winston Churchill first coined the term "restorative sleep", claiming that an afternoon nap helped restore the clarity of thought necessary for decision-making in wartime. He argued that he needed to get some sleep between lunch and dinner.

Margaret Thatcher she strictly forbade the assistants to disturb her between 14.30 and 15.30, because she was resting during this.

Bill clinton also asked not to disturb him at 3 pm.

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

Napoleon Bonaparte I didn’t deny myself a nap.

Though, Thomas Edison was not happy with his habit of sleeping during the day, he performed this ritual daily.

Eleanor Roosevelt President Franklin Roosevelt's wife regained her energy with a nap before important speeches.

The president John F. Kennedy dined in bed daily and then slept sweetly.

Other famous day naps are Albert Einstein, Johannes Brahms.

Sleep during the day prevents burnout. In the modern world, people run, run without stopping, strive 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 enhances the acuity of the senses (vision, hearing, taste). After sleep, creativity increases because the brain relaxes and new ideas arise.

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

Sleeping during the day improves productivity. Many medical studies have found that workers become unproductive during the afternoons. And just 30 minutes of nap a day is enough to restore worker productivity and return productivity to the level it was at the beginning of the day.

Daytime sleep in the workplace

For most of us, rest after dinner, and even in bed, is absolutely inaccessible. Many companies are changing their attitude towards daytime rest of employees and are becoming more loyal. The easiest way to find a quiet place to sleep during the day is 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 armchair. And best of all for freelancers who work from home, so they can get into bed and take a proper nap.

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

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

Do not sleep long. If you sleep long and soundly, then a state of intoxication, a feeling of disorientation appears. It is recommended to sleep for 20-30 minutes. Set an alarm on your phone to avoid oversleeping. Also, long naps can affect the quality of your night's sleep.

Without light. Light acts on the human body as a signal for action. The body's natural reaction to darkness is to “close” or “go to standby”. If you can't 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 drops slightly. Therefore, it is better to use a light blanket or blanket while sleeping to feel more comfortable.

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

Recently, more and more people began to talk about how useful naps are. Medical scientists confirm that such a short-term rest has a positive effect on mental and physical abilities, restores the body's strength, after which a person is again able to cope with everyday tasks. However, there are those who believe that this alone has not proven the benefits of naps. in the afternoon, so as not to feel overwhelmed by sweat? And is it worth going to bed in the middle of the day at all?

Daytime sleep duration

To determine whether daytime sleep replenishes energy, harm or benefit from extra rest during the day, scientists conducted tests. They were attended by people of different professions living in different countries. The results were very interesting. While it has been confirmed in most cases that it is beneficial to sleep during the day, there have been exceptions. For example, the pilots of passenger planes, after forty-five minutes of sleep, felt as if they were regularly getting enough sleep.

Thanks to this experiment, it was possible to establish that the duration of daytime sleep plays a large role. So, in order to feel good and you need to sleep either twenty minutes or more than sixty minutes. Then either the deep sleep phase will not have time to come, or it will already end. The main thing is not to let sleep last longer than two hours in the daytime. Will such a dream be beneficial or harmful? Those who slept for more than two hours a day will agree with the conclusions of doctors: the emotional and physical condition of a person is deteriorating, his reactions slow down, and his mental abilities decrease.

The benefits of daytime sleep

Daytime sleep: harm or benefit to the human body? As already mentioned, it all depends on its duration. If it's twenty minutes in the daytime, it kind of reboots the brain. After such a dream, thinking abilities accelerate, the body feels a surge of strength. Therefore, if there is an opportunity to relax a little during the day, you should use it. What exactly are the benefits of naps?

relieves stress;
increases productivity and attention;
improves perception and memory;
is the prevention of diseases of the cardiovascular system;
relieves drowsiness;
increases the desire to work physically;
makes up for the lack of sleep at night;
increases creativity.

Sleeping in the afternoon and losing weight

Those who watch their figure value a nap very much. Benefits or harms of sleeping during the day for losing weight? Of course, only benefit. After all, a sufficient amount of sleep during the day allows the body to work properly. If a person does not sleep enough, hormonal disruptions begin in the body, carbohydrates cease to be absorbed. This can lead to weight gain and even diabetes. Sleep during the day can make up for a short night's rest and promote proper metabolism.

Plus, it's nice to know that getting some sleep during the day can help lower your cortisol levels. But it is he who is responsible for the set of subcutaneous fat. And the burst of energy after waking up will contribute to active sports. It also contributes to weight loss.

The harm of daytime sleep

Is it possible harm from daytime sleep? Yes, if, as mentioned above, a person sleeps for more than two hours or if he wakes up when the body has entered the deep sleep phase. In this case, all human abilities will be reduced, reactions are slowed down, and time is wasted. If, after falling asleep, a person does not wake up in twenty minutes, it is better to wake him up in another fifty minutes, when the deep sleep phase and its final stage - dreams, have passed. Then there will be no harm from daytime sleep.

Also, good rest during the day can prevent you from falling asleep at night. If this happens regularly, the body can get used to being awake at night and insomnia may develop.

Fight sleepiness

They often think about the question: "Daytime sleep: harm or benefit?" - people who struggle with sleepiness during work hours. The reason for this condition is regular lack of sleep at night. But not everyone has the opportunity to lie down for a few minutes during the day. Therefore, the manifestations of hypersomnia must be fought. How? First, get enough sleep at night. Scientists say that enough for an adult is seven to nine hours. In addition, you should not fall asleep under the TV, argue before bed, play active games or work hard mentally.

Sleepiness will not prevail during the day if you try to wake up and go to bed at the same time, even on weekends. It is also worth falling asleep no later than ten or eleven o'clock, but not in the early evening. Otherwise, sleep at night will not be so effective and daytime sleepiness will not disappear.

What else do you need for healthy sleep at night?

So, if you get enough sleep at night, you will not need a day's sleep. Harm or benefit to sleep from proper nutrition and exercise? Of course, regular and balanced nutrition and physical activity are only beneficial for any organism. Normal, full meals put in order the circadian rhythms. Therefore, it is worth having dinner at least three hours before bedtime.

To calmly and quickly fall asleep will also help physical education for half an hour a day. Aerobic exercise is especially beneficial for the body. A healthy lifestyle also includes avoiding alcohol before bed. This is due to the fact that alcohol prevents sleep from reaching a deep phase, and the body cannot fully rest.

It is important to understand that daytime sleep is not a whim of lazy people, but a necessity for the body. It improves overall well-being, improves performance and strengthens the immune system.

Is naps good or bad? Even in kindergarten we were forced to sleep. In the afternoon, when we wanted to play, jump, draw, in one word fool around, we were put to bed for two hours.

But even there we managed not to give in to instructions and whispered with our bedmates. And when the teacher went out, they generally jumped from one bed to another or threw pillows. Then we were voluntarily given time to rest during the day, but we refused.

When we grew up, the opposite happened. Sometimes you want to take a nap for an hour after lunch, but no one allocates time for a quiet hour at school, university, and even more so at work.

And it would be necessary to work on this, because daytime sleep brings quite a lot of benefits to our body.

In many countries around the world there is a dedicated hour and a lounge during working hours. This habit came from the times when workers in hot countries were allowed to take a nap at the peak of the high temperature. Thus, everyone won great.

Firstly, in the heat, working capacity evenly falls, and secondly, the working day of these people was in the morning, and then, when the heat subsides, until late at night.

In Spain, many companies and firms have a special time to sleep in the afternoon. It is called siesta... This tradition was borrowed from them and other countries - the USA, Japan, China, Germany.

Even a separate room is provided for employees calculated for daytime sleep. There they can regain their strength. In addition, special capsules sleep... A person immerses himself in them, isolating himself from the bustle of the outside world.

In our country, such innovations would be treated with derision. A Russian employer will never allow you to sleep during working hours.

If you need money, then be kind - earn it, and do not relax during working hours. It is a pity, because a day's sleep brings many benefits, both for a person and for all his activities.

Doctors even recommend, if possible, be sure to take a nap during the day.... After all, the human body is designed in such a way that from midnight to 7 in the morning, as well as from one to three in the afternoon, its performance drops significantly.

At this time, the body temperature decreases, a certain lethargy, fatigue, unwillingness to work, both physically and mentally, are felt. In this case, the benefits of work will be much less.

Sleeping during the day has a very good effect on the body's performance. It restores physical strength, replenishes energy reserves in the body, relieves stress and fatigue.

Night sleep is also endowed with these qualities, but for a normal night's sleep you need at least 6 hours, ideally - 8 hours completely help the body to restore strength and meet the new day with vigor and energy. Then when daytime sleep is enough and about hours to feel a fresh burst of energy.

People who work hard physically or solve the most difficult tasks with the expenditure of a large amount of mental energy are advised to take daily nap breaks.

This will help you continue to work with more productive results. Benefit ratio from their labor will be much higher.

Sleeping during the day is also highly recommended for those who work in the evening or at night. At night, they spend a lot of energy, because the body must sleep at this time, but here you have to work, so a day's sleep will help restore the spent energy.

Many studies have shown that even taking a 20 minute nap during the day can relieve fatigue and tension. An hour and a half is considered the most acceptable for a daytime sleep.

You can't sleep more than two hours during the day. After all, the effect will then be exactly the opposite. You will be like boiled, you will have a headache and aggression.

The benefits of naps don't end there. He also increases the attentiveness of a person and the productivity of his work. It also lifts your spirits. Therefore, if we really do not have the opportunity, like the residents of Spain or Japan, to sleep after lunch, then everything exactly needs to be allocated at least half an hour for rest.

You don't have to sleep, you can take a nap or sit with your eyes closed. The main thing is to make yourself comfortable and think only about pleasant things.

You will see that after such a relaxing five-minute work it will become easier, and you can easily wait until the end of the working day without overworking yourself.

A variety of clinical studies have shown that daytime sleep can strengthen your cardiovascular system... People who find time to sleep during the day are less likely to suffer from these diseases.

Another argument in favor of sleeping during the day is its practicality. Taking only an hour of time, you can replenish your strength akin to an eight-hour night's sleep.

The harm of daytime sleep

In addition to the benefits for the human body, daytime sleep can also bring harm. First of all, you need to remember the rule of correct daytime sleep - do not go to bed after 4 pm.

After all, after that you will have a headache, feel tired, apathy and irritation, unwillingness to work.

You should not go to bed during the day for people who often manifest. They may not always fall asleep at night, and daytime sleep will further disrupt the regime.

In addition, daytime sleep interferes with the biorhythms of the human body. Thus, the work of all organs can be disrupted.

People who complain about blood pressure surges are also not advised to go to bed during the day. This sleep raises blood pressure and makes you feel less well-being to some extent.

Also daytime sleep is contraindicated for diabetics... After all, daytime sleep contributes to the development of diabetes mellitus.

However, if you have no contraindications, then be sure to sleep during the day. After that, your mood will improve and your efficiency will increase.

Daytime sleep has a good effect on the human cardiovascular system. For example, after sleeping for about an hour after a lot of stress, the 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 disclosed in detail.

Many people think they should sleep in the afternoon after a hard first half of their workday. For example, Churchill argued that sleeping in the afternoon helps restore the clear thinking needed to make good 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 consider what effect daytime sleep has on the body. Restores vigor. After sleeping for only 30 minutes, attention and efficiency return to the person. At the same time, short-term sleep will not lead to a bad night's sleep.

Prevents burnout. A person is constantly exposed to stress, depletion of mental and emotional strength. Daytime sleep makes it possible to rethink situations, reduce stress and restore the body.

Enhances sensory perception. After sleep, a person's sense of acuity (taste, hearing, vision) increases. His creative activity increases, his brain was able to relax and give out new ideas. Reduces the risk of cardiovascular disease. If you sleep at least 3 times a week during the day, the risk of heart disease will decrease by 40%. According to scientists, daytime sleep is the strongest weapon against myocardial infarction. Improves productivity. Medical research shows that most workers are less productive in the afternoons. However, having slept after lunch for only 30 minutes, a person's productivity is restored, similar to that which was at the beginning of the working day.

Is it okay to sleep in the workplace? For most people, resting in bed after dinner is simply not available. Many employers today have already changed their attitude towards 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 to a comfortable position for yourself and get some sleep. A personal account is perfect for this, especially if there is a comfortable chair.

You need to sleep regularly. You should try to make time for daily sleep on a regular basis. This will establish a daily biorhythm and increase productivity. You don't need to sleep long. 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 naps. Therefore, you should always set an alarm so as not to oversleep. In addition, taking long naps during the day will affect the quality of your night's sleep. Try to sleep without light. Light always affects a person, gives him a signal for action. At the same time, darkness tells the body to get ready for bed. If it is not possible to turn off the light, you can use a special bandage for sleeping.

Plaid. As you know, during sleep in the human body, the metabolism and respiration rate slow down. The temperature drops slightly. For a comfortable sleep, you need to use a blanket or light blanket. Sleeping during the day helps to maintain beauty. This will interest women. Therefore, taking a short nap, a person makes himself more beautiful. As you know, the condition of the skin is in direct proportion to how the body is resting. To do this, it is better to choose a sleep in the interval from 12 to 15 hours. It's even better if you can sleep 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, naps are simply useless. And sometimes it can be harmful. For example, for a person suffering from insomnia, it is best not to go to bed at all during the day. Otherwise, you will have to stay awake all night. Daytime sleep is harmful and for those who are prone to various kinds of depression, the condition of such a person can only worsen. Do not sleep more than 90 minutes during the day, otherwise the body's biorhythms are disrupted, 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 the opposite, they are one of the most productive and intelligent people.

So, let's summarize. Sleep will eliminate daytime sleepiness, which will lead to fewer accidents and reduce the likelihood of mistakes during tasks that require high concentration of attention. Increases human response by about 16%. Perfectly improves long-term memory. It promotes the assimilation of information well. Following all the recommendations, a 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 benefit you, or vice versa, only harm.

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

Is naps good for you?

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, doctor-somnologist, candidate medical sciences. - But what doctors know for sure: a short nap helps to increase productivity, immunity and improve mood. It allows you to kind of reboot against a background of high mental or physical stress. It is best to sleep for about an hour and a half, because this is the time that a person's normal sleep cycle is.

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

Studies have shown that if you fall asleep during a period of decreased daytime activity (owls and larks have different times), then there is a high probability of waking up with a heavy head and even more sleepiness. Falling asleep for a short period after sunset is more likely to disrupt nighttime sleep due to the effect on melatonin biorhythm.

How to fall asleep during the day

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

3. A number of large companies even create special rooms to recuperate 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, yes, it’s unpleasant that fatigue can affect performance, but still it’s not critical. But the feeling of fatigue and, as a result, the possible loss of concentration while driving can lead to much more serious consequences. What should motorists who really want to sleep do? Experts agree here.

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 and sleep for 20 minutes. Where did such a time period come from? After 20 minutes of sleep, there is usually a fall into deeper sleep. And when a person wakes up after a 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.

According to the duration of daytime sleep, there is a study that shows that sleeping for more than 20 minutes does more harm to performance than 10-15 minutes, agrees Elena Tsareva. - This is precisely due to the fact that the likelihood of going into a deep sleep increases, during which awakening is more difficult, and after that the head is "heavier".

When somnologists prescribe a nap

The most common problem with which people still decide to turn to sleep specialists is sleep disorders. And the popular advice "slept badly at night - sleep then during the day" is fundamentally wrong. After all, people suffering from insomnia, having slept in the daytime, simply "steal" part of their night's sleep. So in what case will doctors still prescribe you a nap?

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

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 the case of a sleep deficit for more than 8 hours (for example, among young parents or "owls" who get up earlier than the desired time in order to adjust to the social framework). Daytime sleep is not suitable for people who already have sleep problems such as difficulty falling asleep at night or awakening at night, or a shift in sleep patterns. In these cases, the night's sleep may become even worse. This is especially common for 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, it has become possible at home as well. So it may turn out that daytime sleep, like snoring, turns out to be just a sign of disturbed sleep at night. When healthy sleep is restored, the need for daytime sleep is eliminated.

Can you sleep during the day?

“Sometimes you just need to sleep between lunch and dinner. That's what I do. Sleeping in the daytime does not make you have less time - fools without imagination think so. You will have time even more, because you will have two days in one ... "Winston Churchill (lived to be 91!)

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

The benefits of daytime sleep

To begin with, let's dispel the myth that only loafers have a rest during the day. Daytime sleep is good, no doubt about it! Many very successful people slept and sleep during the day - take, for example, the brilliant politician Winston Churchill, who is so aptly mentioned in the epigraph to this article. Many of our contemporaries also use the opportunity to sleep during the day. For example, renowned Russian marketer Roman Maslennikov says he became an entrepreneur largely because of his free schedule and the attractive ability to sleep during the day. By the way, he even wrote a book about it - "The whole truth about a daytime dream." Recommended reading!

The benefits of daytime sleep are undeniable; it has been researched and proven by scientists. Researchers from the University of California surveyed several hundred people who regularly practice 20-minute naps. Abroad, it is called power napping (by our compatriots, out of love for the classics, the daytime nap is called "Stirlitz's dream"). All these people filled out special questionnaires, and then the data obtained 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 slept during the day notice that a short rest improves mood, gives strength and reduces irritability.

Other medical studies that have examined objective changes in a person's condition say that naps improve nerve conduction and motor responses by 16%. And if practiced regularly, it even reduces the risk of cardiovascular disease.

Is it possible to sleep during the day for a person who gets enough sleep at night? Yes, although in this case, a nap is not at all necessary. However, if you don't sleep much at night, your nighttime sleep is disturbed by external causes, your work quickly gets tired, or your body requires a daytime sleep, then you really need it!

By spending 20 minutes sleeping, you can more than compensate for this small loss of time with a burst of efficiency and enthusiasm!

And now - to practice. Below are a few rules to keep your daytime sleep from showing their dark sides and help you get all the "bonuses" you owe 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 such a short rest period is enough to freshen up. The brain does not yet have time to go to deep slow sleep, from which it is impossible to easily "get out".

If you did not sleep significantly the night before, sleep in the daytime can be prolonged for up to 1.5 hours or even up to 1.5 hours (in accordance with the duration of one sleep cycle).
If you are inexorably falling asleep, but there is practically no time for nap, even take this opportunity to fall asleep. A couple of years ago it was proved that a 10-minute sleep gives strength and vigor for an hour! Surely as a student, many fell asleep at lectures. Remember the rush of fun and excitement when you wake up? But this is all he is - a daytime dream :).

The duration of daytime sleep is ideally short. But this does not mean that it should be treated as an insignificant episode in life! We must try so that no one violates it. If during the "legitimate" half hour you have 2-3 awakenings, a nap will not bring the desired effect.
Many people have difficulty falling asleep in the presence of light and noise. If you are one of them, create ideal conditions in the room where you are going to sleep: silence, darkening (in which case an eye mask and earplugs will help you), a comfortable sleeping place. Although, when you sleep during the day, undressing and going to bed is not necessary: if you do not have a strong will, you can sleep through the moment of awakening and spend much more time sleeping than expected. And "daytime" clothes and a sofa instead of a bed - this is what disciplines you at least a little. People who decide to take a nap at work (this is not always, but possible) find it even easier: they especially have no choice between a bed and a sofa (couch?) :).
Some people are uncomfortable with the thought that they will have to "fall out" of the daily hustle and bustle for some time. Take it easy; in half an hour nothing will happen without you (unless, of course, you are a trucker driving, not an air traffic controller or an operator of a nuclear power plant). You may not be able to sleep the first time. 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, overseas office workers who do not have a break room at work go to the parking lot during lunchtime and sleep peacefully in their cars.
It is better to plan the daytime sleep of an adult for a time no later than hours of the day. There are two reasons for this. Firstly, it is at this time that the body experiences the greatest need for rest, so that you will fall asleep faster. Secondly, if you take too long to fall asleep, waking up from naps will be quite late, and this can disrupt your night's sleep.
When setting the alarm for the time of waking up, do not forget that in addition to sleep, you still need to give yourself a little time to fall asleep, and this is another 5-15 minutes. It is better to take this into account, otherwise you will be nervous that you are about to wake up and will not be able to fall asleep.
If you have the traditional difficulty waking up and are afraid to oversleep longer than you should, help yourself. Just before going to bed, drink ... coffee or strong tea. The caffeine from these drinks does not start to work instantly, but is slowed down - just in time for your rise. As a result, you will wake up more easily.
Slight lethargy, weakness of muscles and weakness are normal "consequences" of sleep. It is possible that waking up after a nap will also be accompanied by these signs. To cheer up faster, do a few light physical exercises, turn on a bright light or go to the window - and sleep will take off. In return, cheerfulness, good mood and fresh ideas will come.

Is there a future for daytime sleep?

Naps are good for you - there is no doubt about that. If planned and "executed" correctly, it will be your ultimate cure for fatigue! Unfortunately, things usually do not go further than discussions about its benefits.

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

But not everyone remained indifferent. Based on the examples of Google, Apple and other progressive companies with a worldwide reputation, the heads of some large Russian firms and enterprises began to organize rest rooms for their employees. They even bought sleep capsules - special devices for comfortable sleep, with which ordinary laborers no longer need to exercise their ingenuity (see photo).

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

Unfortunately, for the overwhelming majority of working people, a healthy 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 are not able to do this!" Alas…

Read other interesting articles on this topic:

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

It is believed that daytime sleep is the lot of preschoolers. However, such a statement is completely unfounded. Moreover, more and more doctors around the world are "prescribing" naps for adults as a means of relieving tension, recuperating and eliminating fatigue.

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

Daytime sleep allows you to invigorate, restore mental clarity and energy. A short break in the afternoon allows you to stay equally effective throughout the day, especially in adverse weather conditions or repetitive work.

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

Scientific research in recent years has shown that sleeping during the day reduces the risk of cardiovascular disease, helps to cope with incipient viral diseases and stress. In addition, a short daytime nap 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 a 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 neuro-humoral regulation. Overcoming difficult tasks, 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.

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

The fact is that too long sleep during the day leads to disturbances in 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." Headaches, a drop in blood pressure, and a general feeling of fatigue are also possible.

So what is a nap - good or bad?

There are several guidelines to take full advantage of the benefits of naps for adults.

Go to bed from 12 to 15 hours, no more than a few minutes.
Use the coolest place in the room to sleep. 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 will take place in a place that is different from the night sleeping place. Get into a comfortable position, think of something good, or play soothing, relaxing music.
Try not to overeat before bed.
Set the alarm for 40 minutes, but when you wake up, do not jump up immediately, but lie down for a few more minutes, gently stretching. This leisurely transition from sleep to wakefulness will further enhance the benefits of naps.
If you work in an office and your lunch break is 1 hour long, use half of that for naps. To do this, sit comfortably in your place, lean your elbows on the table, put your head on folded hands and move a little back on the 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 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 naps into your daily routine, then use weekends for it. Even one nap a week is of great benefit to an adult!

What if you can't sleep?

Daytime sleep for adults is a matter of habit. Learning to fall asleep easily and wake up easily after lunch will take you some time.

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

Here is a rough list of the activities that are usually included in the daytime bedding ritual. All of them take less than 5 minutes of time, but with regular use they help you fall asleep quickly and efficiently.

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

If you are still not sure if you need a nap, try to sleep at least 3 times a week after lunch. You will be surprised how fresh and rested you will feel after!

According to statistics, every person at least once in their life experiences some kind of sleep problem. 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 for falling asleep quickly, which do not require special training and are suitable for absolutely everyone.

We've put together 10 of the best ideas for you to relax in the evening after work. These simple and effective tips will help you improve your own sleep patterns, which means you will feel rested and full of energy!

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"Here's a little more, and I will definitely sleep!" - who is not familiar with such conversations with oneself? TV, Internet, books, work ... Our life is full of things that you want to spend time on, and she is a pity to spend it on sleep!

Parents say

As a composer-arranger, it is difficult to surprise me with something, but “Lullaby for the Whole Family” simply fascinated me! I confess that I even cried a little, which has not been observed for many years. The voice is heartfelt, kind, affectionate, gentle - so dear, which can only be found in a mother. Listening to you, you feel a warm light, and the world no longer seems so cruel and insensitive. Long-forgotten feelings and childhood dreams are awakening. We were pleased with the arrangements of the songs - a careful, tactful attitude to the source material, without templates that set the teeth on edge and annoying "bouncing" rhythm. It's a pity, I don't 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", to look at the problem from the other side and make the right decision.

Many successful people believe that they need to take a pokemon in the afternoon after a busy morning:

Winston Churchill first coined the term "restorative sleep", arguing that an afternoon nap helped restore the clarity of thought needed to make wartime decisions. He argued that he needed to get some sleep between lunch and dinner.

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

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 a nap.

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

Eleanor Roosevelt, wife of President Franklin Roosevelt, regained her energy with a nap before important speeches.

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

Other famous day naps are Albert Einstein, Johannes Brahms.

How does a daytime sleep affect the state of the body?

Sleep during the day prevents burnout. In the modern world, people run, run without stopping, strive 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 enhances the acuity of the senses (vision, hearing, taste). After sleep, creativity increases because the brain relaxes and new ideas arise.

Sleeping during the day reduces the risk of cardiovascular disease. Those who sleep at least 3 times a week during the day reduce the risk of heart disease by 40%. Scientists claim that naps are a powerful weapon against myocardial infarction.

Sleeping during the day improves productivity. Many medical studies have found that workers become unproductive during the afternoons. And just 30 minutes of nap a day is enough to restore worker productivity and return productivity to the level it was at the beginning of the day.

Daytime sleep in the workplace

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

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

Do not sleep long. If you sleep long and soundly, then a state of intoxication, a feeling of disorientation appears. It is recommended to sleep for a minute. Set an alarm on your phone to avoid oversleeping. Also, long naps can affect the quality of your night's sleep.

Without light. Light acts on the human body as a signal for action. The body's natural reaction to darkness is to “close” or “go to standby”. If you can't 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 drops slightly. Therefore, it is better to use a light blanket or blanket while sleeping to feel more comfortable.

Be careful. Of course, a co-worker sleeping on a desk can cause laughter and banter, especially if he is wearing an ostrich pillow (which can be used to sleep anywhere). But this is not fatal, and healthy laughter has a beneficial effect on the body. If you are embarrassed to sleep under the general attention, then you can use the pantry, meeting room, but best of all, your own car.

Contraindications for daytime sleep

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

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 best to avoid naps for those who are depressed because the condition may worsen.

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

And it's important to change your attitude towards people who like to take a nap during the day. Because they are not lazy at all. Rather, on the contrary, they are one of the smartest and most productive people.

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