Sleep experts in the US have revealed that taking a short 30-minute nap can be the ideal strategy to ‘reset’ the brain when a person has had little sleep during the night. In this way it is possible to avoid the consequences of insomnia and improve performance.
The importance of limiting naps to 30 minutes to save the day
Kelly Baron, a professor of family and preventative medicine at the University of Utah, told the New York Times that getting 30 minutes of sleep in the afternoon can help “allow the brain to rest and improve its performance.”
It is essential to limit naps to this time to avoid the sleep inertia that some people may experience after naps, which would be counterproductive.
Many cognitive processes affected by lack of sleep could be improved or even significantly reduced.
In any case, it is important to take into account that this practice will not be the definitive solution to lack of sleep. In this sense, it is essential to seek to make the necessary improvements to your daily routine to avoid nighttime insomnia.
The main benefits of taking a nap, according to American authorities
According to the Mayo Clinic, in healthy adults, napping provides benefits such as:
- Relaxation
- Less fatigue
- Greater attention
- Better mood
- Improved performance, such as more efficient reaction time and memory
The clinic emphasizes that the ideal is a nap of 20 to 30 minutes, because the longer you nap, the more likely you are to feel drowsy afterward.
Another important factor is time: experts recommend taking a nap before 3 p.m. Indeed, if it is later, the chances of not being able to sleep well at night increase.
The environment is also fundamental. The best option is to sleep in a dark, quiet place with a pleasant temperature, which limits distractions such as television.
More Strategies to “Reset” Your Brain After a Bad Night’s Sleep
Baron also told the New York Times that caffeine could be another effective method for improving alertness and cognition. However, you must be careful of excesses.
The expert assured that excessive caffeine consumption can:
- Cause anxiety and nervousness
- Increase heart rate
Another effective alternative is regular physical exercise. This activity helps neutralize the consequences of lack of sleep and immediately improves performance.
In fact, a National Institutes of Health (NIH) study concluded that students who exercised performed better on a test of cognitive control than those who didn’t after going an entire night without sleep.
Soomi Lee, an associate professor of human development and family studies at Pennsylvania State University, said one way to increase alertness is to expose yourself to bright natural light. One way to enjoy it is to take a midday walk.
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