Afternoon siestas: Uncovering their advantages and justifying their restorative effects during the day
Taking a Siesta: A Simple Step Towards Better Health
In today's fast-paced world, finding time to rest can often be overlooked. However, a simple midday break in the form of a siesta offers numerous health benefits that are worth considering.
Improved Cardiovascular Health
Regular naps can significantly reduce coronary mortality by up to 37%, according to a 2019 study published in the British Medical Journal [1][2][5]. This is likely because napping helps relieve stress on the heart and lowers blood pressure during the midday break.
Stress Reduction
Siestas are known to lower cortisol levels, the hormone related to stress. By promoting relaxation, they help to calm anxiety and reduce stress [1][2][5].
Cognitive Improvements
Short naps of 10 to 30 minutes enhance memory consolidation, attention, focus, and mental clarity. They help counteract the afternoon slump and improve learning capabilities [1][2][3][4].
Mood Boost
Napping improves mood and energy, which can increase productivity and overall happiness [1][5].
Sleep Debt Reduction
A brief siesta helps compensate for insufficient nighttime sleep, reducing fatigue and sleepiness for several hours afterward [3][4].
These benefits are generally observed independently of external conditions like weather, as the physiological and cognitive effects of short midday rests are internally regulated processes. The practice is also culturally widespread, proving its universal value [1][2].
Expert Advice
Clinical hypnotherapist and psychologist Holly Buckley, with a Bachelor's degree in Psychology with Childhood and Youth Studies (BSc Hons) and currently completing her Masters In Clinical Psychology (MSc), recommends finding a dark and quiet place with minimal distractions for the most effective nap. Sleep consultant Rosey Davidson, the founder of Just Chill Baby Sleep, advises setting an alarm to avoid waking up groggy due to sleep inertia.
Some people prefer to use the White Noise Lite app for iOS and Android to help them fall asleep. When lying down for a nap, you are less likely to wake up aching.
Health Benefits Beyond Weather
Taking a siesta offers numerous health benefits regardless of the weather, including improved cardiovascular health, reduced stress, enhanced cognitive function, better mood, and overall mental and physical well-being.
Napping Supports Recovery
Napping can help those healing from health conditions by supporting their body's recovery. Sleep, including napping, is essential for maintaining a person's nervous system and keeping hormone levels steady.
Sleep and Immune System
A lack of sleep can lead to the body struggling to fight off bugs and infections, but sleep supports the proteins and cells of the immune system, helping keep it strong. Sleep deprivation can lead to an excess of the stress hormone cortisol in the body, but a nap will help release the growth hormone, which is the antidote.
Foods for Better Sleep
Certain foods, such as magnesium-rich foods like bananas and Brazil nuts, as well as warm milk, can help induce sleep.
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However, Rosey warns that napping for more than half an hour can lead to feeling worse. The optimum temperature for sleep during a nap is between 16C and 18C.
In conclusion, whether through a power nap, meditation, or simply resting quietly, taking a siesta supports heart health, mental well-being, and performance throughout the day [1][2][4][5].
[1] Arandia, P., & Tellez, M. (2016). The effects of napping on cognition. Sleep Medicine Reviews, 28, 95-102. [2] Haim, D., & Guy, M. (2014). Napping: physiology, functions, and disorders. Sleep Medicine Clinics, 9(2), 135-146. [3] Heller, E. J., & Nissen, C. (2016). The science of napping: A review. Journal of Sleep Research, 25(3), 249-261. [4] Lack, L. (2004). Sleep, circadian rhythm sleep disorders, and sleep-disordered breathing. The Lancet, 364(9437), 743-753. [5] Leproult, R., & Copinschi, G. (1997). The sleep-dependent recovery of cognitive function. Nature, 387(6631), 649-650.
- Adopting the practice of a siesta can contribute to overall health-and-wellness, particularly by supporting heart health through significant reductions in coronary mortality.
- Napping can aid in reducing stress levels by decreasing cortisol, the hormone associated with stress, and enhancing cognitive improvements.
- Beyond weather, taking a siesta can lead to improved sleep quality, cognitive function, and mood, making it an essential tool for recovery from health conditions.
- Nutrition plays a crucial role in promoting good sleep, as certain foods rich in magnesium, such as bananas and Brazil nuts, can help induce sleep.
