Toxic productivity culture, with its relentless pursuit of “life-hacking” our way to success, has been widely recognized for its negative effects. However, despite feeling worn out, many of us still fear laziness. Moira Junge, CEO of the Australian Sleep Health Foundation, believes it’s time for us to acknowledge the toll that modern life is taking on our well-being. Instead of obsessing over productivity, Junge suggests we focus on personal sustainability and prioritize getting enough rest.
Junge advises individuals to improve their nighttime sleep habits, but acknowledges that numerous obstacles can prevent people from achieving a full night’s sleep. In such cases, she recommends incorporating afternoon naps to make up for the deficit. This idea is not new; societies across the globe, throughout history, have recognized the value of the siesta. Scholars, politicians, and athletes, including Einstein, Aristotle, JFK, and LeBron James, have all praised the rejuvenating benefits of an afternoon nap. Research suggests that napping can even help prevent brain shrinkage.
Dr. Michael Breus, a sleep expert, explains that afternoon sleepiness is a natural part of being human. We are naturally inclined to feel drowsy after lunch, as our bodies are programmed for biphasic sleep. Taking a short nap or a full 90-minute sleep cycle are the best ways to avoid sleep inertia, the grogginess experienced upon waking from deep sleep. Limiting a nap to 30 minutes or extending it to a full cycle can enhance mood, cognitive function, memory, creativity, and physical performance.
There are various techniques to enhance the effectiveness of napping. One method is the “caf-nap,” where individuals consume a caffeinated beverage and then take a short nap. The caffeine acts as a natural alarm, providing around 20 minutes of dozing without entering deep sleep. While some employers may discourage napping due to safety concerns, finding a private space or resting in a sunny outdoor area is an alternative. The “steel ball technique,” used by Salvador Dali and Thomas Edison, involves holding a heavy object that will drop and wake you before falling into deep sleep. This technique can stimulate creativity and problem-solving abilities. If time permits and overnight sleep has been insufficient, a full 90-minute nap could help restore energy and maintain a proper sleep schedule.
Although some doctors caution against napping for those with nighttime sleep difficulties, Junge suggests that napping can paradoxically help regulate disrupted circadian rhythms. Good sleep begets good sleep, so striving for the recommended seven to nine hours of sleep within a 24-hour period can minimize sleep deprivation.
Sutapa Mukherjee, president of the Australasian Sleep Association, states that even individuals who claim to receive adequate overnight sleep may experience a post-lunch slump. However, this urge to completely crash out should be limited. Many individuals overestimate the amount of sleep they truly receive. If one struggles to stay awake during the day, it’s likely they are seriously sleep deprived or may have a sleep disorder.
Despite the challenges of achieving sufficient sleep, Junge emphasizes the immense physical and mental health benefits of prioritizing rest. Napping can refresh the mind and body, enhance engagement, and reduce the likelihood of turning to unhealthy food and stimulants during the second half of the day. Additionally, napping can help regulate emotions, benefiting both individuals and those around them.
While overnight sleep should be prioritized, Mukherjee acknowledges that circumstances may not always allow for it. In such cases, napping is a reasonable solution to compensate for lack of sleep. Most individuals likely require more sleep than they currently receive. It is important to remember that getting enough sleep is as crucial to our well-being as consuming a balanced diet.
Denial of responsibility! VigourTimes is an automatic aggregator of Global media. In each content, the hyperlink to the primary source is specified. All trademarks belong to their rightful owners, and all materials to their authors. For any complaint, please reach us at – [email protected]. We will take necessary action within 24 hours.
