19 years
Est ce que c est bon de dormir l apres midi ? Et si oui qu elles sont les avantages ? Et combien d'heures ?
Dec 9, 2014
• Planned napping (also called preparatory napping): this is basically taking a nap before you actually get sleepy. This is most useful when you know that you will be up later than your normal bed time or as a mechanism to ward off getting tired earlier.
• Emergency napping: when you suddenly feel very tired and cannot maintain enough alertness to continue with the activity you were originally engaged in. This type of nap is recommended to prevent drowsy driving or fatigue while using heavy and dangerous machinery.
• Habitual napping: this is when a person takes a nap at the same time each day, like a short nap after lunch each day.
Here are some useful tips:
• A short nap is usually recommended (20-30 minutes) for short-term alertness. This type of nap is particularly beneficial to enhance alertness and performance without leaving you feeling groggy or interfering with nighttime sleep. It better be planned, and the sleep environment should be well set because it can greatly impact your ability to fall asleep. Make sure that you sleep in a dark, quiet, cool place. You don't want to spend a lot of time getting to sleep. Reducing light and noise helps most people nod off faster. Cool temperatures are helpful, too.
• Avoid taking a nap too late in the day, because it might alter your nighttime sleep patterns and make it difficult to fall asleep at your regular bedtime. If you try to take it too early in the day, your body may not be ready for more sleep.
• Make sure you regulate the timing of your caffeine consumption, as caffeine takes some time to kick in, and drinking a caffeinated beverage and then taking a short nap immediately afterward was found to be the most restful combination because the sleep occurred just before the caffeine took effect.
• Naps can restore alertness, enhance performance, and reduce mistakes and accidents.
• Naps can increase alertness in the period directly following the nap and may extend alertness a few hours later in the day.
• Napping has psychological benefits: a nap can be relaxing and rejuvenating.
Naps negative effects:
• Naps can leave people with sleep inertia, especially when they last more than 10-20 minutes. Sleep inertia is defined as the feeling of grogginess and disorientation that can come with awakening from a deep sleep. This state usually only lasts for a few minutes to a half-hour, but it can be significantly detrimental to those who must perform immediately after waking from a napping period. Post-nap impairment and disorientation is more severe, and can last longer, in people who are sleep deprived or nap for longer periods.
• A long nap or a nap taken too late in the day may interfere the length and quality of nighttime sleep. If you have trouble sleeping at night, a nap will only amplify problems.
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