When is napping harmful to health?

Napping is a double-edged sword. Doing it the wrong way will make you more tired and have difficulty sleeping at night.

At noon, when your eyelids are heavy and your concentration is waning, you close your eyes for half an hour and wake up feeling refreshed. But at night, you toss and turn, having trouble falling asleep. Maybe it was that "refreshing" nap that you took earlier that was the cause.

Napping has long been considered an effective way to boost alertness, improve mood, memory, and work performance. However, napping is a double-edged sword: The right kind of sleep can help restore energy, but the wrong kind of sleep can make you more tired and make it harder to fall asleep at night.

Taking a nap at noon can help you stay alert and have more energy in the afternoon. Illustration: Pexels

Causes of drowsiness in the early afternoon

Most people feel sleepy in the early afternoon, between about 1pm and 4pm. This is not only due to a full stomach, but also because of the body's circadian rhythm - a natural cycle that creates periods of alertness and tiredness during the day.

Studies show that a short nap during this time, combined with bright light exposure after waking up, can combat fatigue, increase alertness, and improve concentration. Naps are enough to give your brain a break without falling into deep sleep, making it easier to wake up.

How long is enough for a nap?

- 10-20 minutes: This is the ideal amount of time to take a nap. A short nap recharges your energy without making you feel sluggish when you wake up.

- More than 30 minutes: You risk falling into a deep sleep and waking up feeling groggy and disoriented. This phenomenon is called "sleep inertia" and can last up to an hour.

- Napping too late: If you nap after 4pm, you can reduce "sleep pressure" - the body's natural need for sleep at night, leading to difficulty sleeping at night.

- Environment: The sleeping area should be cool, dark and quiet, similar to when sleeping at night. You can use an eye mask and noise-canceling headphones if necessary.

When is a nap necessary?

Napping can be very beneficial if you know how to do it right. However, not everyone needs to nap. If you get a good night's sleep and don't feel tired during the day, then there's no need to nap. The key is to understand your body and experiment to find what works best for you.

- Shift workers: People with irregular working hours, especially night shifts, often lack sleep. A well-timed nap can help them stay alert and reduce the risk of making mistakes.

- People who lack sleep: Those who have to work under stress, take care of small children or have a busy schedule can take a nap to make up for the lack of sleep. However, this is only a temporary solution and should not be abused as a substitute for night sleep.

- People who work in jobs that require high concentration: Medical staff, flight crews or athletes often take short naps as planned to increase alertness and reduce the risk of errors. Research by the US National Aeronautics and Space Administration (NASA) shows that a 26-minute nap can improve work performance by 34% and alertness by 54%.

Source: https://giadinh.suckhoedoisong.vn/khi-nao-ngu-trua-co-hai-cho-suc-khoe-172250327223459933.htm