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тесты на определение пола ребенка домашних условиях, Napping: Do's and don'ts for healthy adults - Mayo Clinic, Take a Nap: The Benefits of Napping and How to Make It Work for You, Napping: Benefits and Tips - Sleep Foundation, Health Benefits of Napping - WebMD, Are Naps Good for You? - Scientific American, Napping: Types, Benefits, and Drawbacks of Dozing During the Day, The Benefits of Napping - National Sleep Foundation.
Conditions Back ConditionsDrugs & Supplements Back Drugs & SupplementsWell-Being Back Well-BeingMore Back More Privacy & More Subscribe Log In Search Subscribe Health Benefits of NappingWritten by Alison SherwoodMedically Reviewed by Poonam Sachdev on September 04, 20241/16A Nap a Day?Napping isn’t just for babies. Studies show that an afternoon nap is great for adults, too. There’s no need to feel lazy for indulging in daytime sleep. A short nap in the mid-afternoon can boost memory, improve job performance, lift your mood, make you more alert, and ease . Cozy up to these nap benefits.2/16It Can Improve Your MemoryStudies have shown that sleep plays an important role in storing memories. A nap can help you remember things learned earlier in the day as much as a full night’s sleep. Napping works to keep you from forgetting things like motor skills, sense perception, and verbal recall, too.3/16You May Be Able to Connect the Dots EasierNot only can napping help you remember things you’ve just learned, but it could help your brain draw connections between things you find out. In one study, nappers found it easier to put together information they got earlier in the day.4/16It Might Help You Climb the Corporate LadderWhen you do a task over and over throughout the day, your performance gets worse as the day goes on. Studies show that a nap can help keep you more consistent.5/16It May Lift Your MoodIf you’re feeling down, try taking a nap to lift your spirits. Napping, or even just resting for an hour without falling asleep, can brighten your outlook. Experts say relaxation that comes from lying down and resting is a mood , whether you fall asleep or not.6/16Need to Be More Alert? NapIf you start to feel a bit sleepy right after lunch, you’re not alone. The post-lunch struggle is real. A 20-minute nap can help you battle heavy eyelids.7/16Small Naps Bring Big BenefitsA nap as short as 10 minutes can be beneficial, but keep your nap to 30 minutes or less so you don’t wake up feeling more . That grogginess you can feel after a nap is called . The longer you nap, the more likely you are to have that feeling. The worse it is, the more time you’ll need to wake up and transition to work.8/16Naps are Better Than CaffeineIf you’re feeling tired but have work or studying to get done, you may be better off taking a nap than sipping a coffee. Compared to , napping can bring better memory and learning.9/16Long Night Ahead? A Nap Can HelpIf you know you won’t get much sleep for a night or two (due to travel, for example) you’re better off preparing with a nap ahead of time than powering through with caffeine. The longer the nap, the better. If you have to resort to caffeine, drinking small amounts often is better than one large cup of joe.10/16They Can Ease StressIf you’re under a lot of pressure, a nap can release stress and improve your immune health. Experts believe that a 30-minute nap can do the trick.11/16They're Good for Your HeartA nap can even help your ticker. A study found that people who napped for 45 to 60 minutes had lower blood pressure after going through mental stress. So a nap can help your body recover from pressure-filled situations.12/16They Can Make You More CreativeEver wake up with a great idea? REM sleep, which typically starts 70 to 90 minutes after you fall asleep, activates parts of your brain associated with imagery and dreaming. A nap with REM sleep can help you combine ideas in new ways to come up with answers.13/16Naps Can Help You Sleep Better at NightAlthough it may seem illogical, taking a nap during the day can help older adults improve sleep at night. Studies show a 30-minute nap between 1 p.m. and 3 p.m. combined with moderate , like a walk and stretching in the evening, helps improve nighttime sleep. Mental and health can get better, as well.14/16They Can Help Your Little Ones, TooMany preschool-age children stop napping long before they enter kindergarten. Fact is, naps are critical for learning and development at that age. Children who nap regularly are better able to recall things they learned. Since short-term memory stores are limited at that age, younger kids need more frequent sleep. It’s an important part of how the brain hangs on to memories.15/16Make Them a HabitWhile certain benefits of napping can be had by anyone, there's some evidence that naps only improve certain types of learning when the person takes them regularly. This includes the ability to tell the difference between similar things like images or textures.16/16When Should You Nap?To get the most benefits out of a nap, you need to time it right. Most people will find an afternoon snooze to be the most natural and helpful. Some say sleep is better between 2 and 3 p.m., when humans naturally have a dip in alertness. The time that works best for you will depend on how rested you are to begin with. If you’re well-rested, a slightly later nap is better. If you’re behind on sleep, you’ll want to nap earlier.SourcesUpdate HistorySharePrintIMAGES PROVIDED BY:1) Thinkstock2) Getty3) Thinkstock4) Getty5) Getty6) Thinkstock7) Thinkstock8) Getty9) Thinkstock10) Thinkstock11) Thinkstock12) Getty13) Thinkstock14) Thinkstock15) Thinkstock16) Getty SOURCES:PLOS ONE: “Daytime Naps, Motor Memory Consolidation and Regionally Specific Sleep Spindles.”Nature Neuroscience: “Sleep-dependent learning: a nap is as good as a night.”Behavioural Brain Research: “Comparing the benefits of caffeine, naps and placebo on verbal, motor and perceptual memory.”Neurobiology of Learning and Memory: “Daytime napping: Effects on human direct associative and relational memory.”Journal of Vision: “Perceptual learning after a nap: The Mini-Me of Sleep.”Perception: “Perceptual deterioration is reflected in the neural response: fMRI study between nappers and non-nappers.”Psychophysiology: “Napping versus Resting: Effects on Performance and Mood.”Psychiatry and Clinical Neurosciences: “The effects of a 20‐min nap before post‐lunch dip.”Journal of Sleep Research: “The recuperative value of brief and ultra-brief naps on alertness and cognitive performance.”Current Opinion in Pulmonary Medicine: “Good sleep, bad sleep! The role of daytime naps in healthy adults.”Mayo Clinic: “Napping: Do's and don'ts for healthy adults.”Sleep: “The use of caffeine versus prophylactic naps in sustained performance.”Journal of Clinical Endocrinology and Metabolism: “Napping Reverses the Salivary Interleukin-6 and Urinary Norepinephrine Changes Induced by Sleep Restriction.”International Journal of Behavioral Medicine: “Daytime sleep accelerates cardiovascular recovery after psychological stress.”National Institutes of Health: “What is REM Sleep?”Annals of the New York Academy of Sciences: “Dreams and creative problem-solving.”Proceedings of the National Academy of Sciences of the United States of America: “REM, not incubation, improves creativity by priming associative networks.”Psychiatry and Clinical Neurosciences: “Short naps and exercise improve sleep quality and mental health in the elderly.”Proceedings of the National Academy of Sciences of the United States of America: “Sleep spindles in midday naps enhance learning in preschool children.”Journal of Vision: “Individual differences in sleep-dependent perceptual learning: Habitual vs. non-habitual nappers.”Journal of Sleep Research: “Benefits of napping in healthy adults: impact of nap length, time of day, age, and experience with napping.”National Sleep Foundation: "What’s The Best Time Of The Day To Nap?"SharePrintFEATURED Top doctors in , Find more top doctors on Search Related LinksPoliciesAboutFor Advertisers © 2005 - 2025 WebMD LLC, an company. All rights reserved. WebMD does not provide medical advice, diagnosis or treatment. , What are the benefits of napping? Napping offers various benefits for healthy adults, including: Relaxation. Less tiredness. More alertness. Better mood. Improved performance, including quicker reaction time and better memory. What are the drawbacks to napping? Napping isn't for everyone. Some people have trouble sleeping during the day., Research has shown that, even among adults, naps provide many benefits to help you make it through the day. Increased alertness:: It’ll be easier to pay attention during your staff meeting — or while driving your forklift — if you can avoid nodding off or spacing out..
Knowing the facts about napping can help determine whether to take naps, and tips for better naps can enable healthier napping habits. Naps can deliver a number of benefits. Brief naps can be restorative and reduce fatigue during the day., A short nap in the mid-afternoon can boost memory, improve job performance, lift your mood, make you more alert, and ease stress. Cozy up to these nap benefits., Short naps may lower blood pressure and heart rate and might also reduce the release of hormones such as adrenaline—all factors that could improve cardiovascular health—the review, In fact, napping offers a wide variety of benefits. Reduces Sleepiness: Even after a night of plentiful sleep, you naturally feel increasingly tired as the day wears on. A short daytime nap can relieve this sleepiness, making you feel more alert and ready to take on the remaining challenges of the day., Helping you feel refreshed to meet the demands of your day, preparing you for when you may be short on sleep (like when you have to work or study late into the night), and improving your mood and energy level, are all benefits of napping., Here, we’ll cover everything you need to know about napping: when to do it, how long to nap for, and the science behind why some people wake up refreshed while others feel groggy..