THEThe afternoon nap is a bone of contention. It is recommended for children as much as there are conflicting opinions for adults. From duration to when to whether to do it or not, everything is called into question when it comes to the classic nap. Without adding cultural factors: it tends to be more widespread in warmer countries than in colder ones, while in Japan it is customary to crush the pennica even in public places. So where is the truth?
Afternoon nap, why does “the sinking” occur after lunch?
It can happen that immediately after lunch, the postprandial phase, one is seized by a certain drowsiness, a phenomenon mainly related to digestion. But why does it occur? Mainly for three reasons: «The first is the consumption of foods with a high glycemic index, such as grains from refined flours or rapidly absorbed sugars. These, if not associated with an adequate quantity of fibres, necessary to “keep the glucose values at bay” and its release rate into the blood, cause drowsiness. In fact, in order to be able to use the glucose in the circulation, our cells release insulin but in the condition known as insulin resistance: in this case its action is less effective and causes reflex hypoglycemia which can manifest itself with the classic torpor” explains the Dr. Mariella Corciulo, surgeon specialist in emergency and urgency medicine, applied nutrition and dietetics and ultrasound for the Demetra Lifecare Group.
A very similar discourse also takes place if foods rich in tryptophan amino acid are eaten at the tablesuch as mushrooms, almonds, cashews or eggs: these indirectly lead to a increased release of serotonin, the hormone that regulates sleep. Last, but not least, is gastric dilatation which «involves a hyperstimulation of the nervous system parasympathetic in which the action of the vagus nerve prevails, active during rest and digestion, more evident the more the meal is abundant.
Afternoon nap, the “siesta” with many benefits
Falling asleep after lunch tends to be a healthy habit: as the expert explains, there are scientific studies that show that afternoon rest helps cellular repair processes, increases cognitive abilities, in particular stimulates memory and psychomotor functions, learning processes and mood, especially in the elderly. Furthermore helps regulate high blood pressureespecially in those over 65, lowering blood pressure helps reduce the risk of heart and cardiovascular disease.
All positives then? Not entirely. «However, the research also underlines some negative aspects: a sedentary lifestyle combined with the daily use of an afternoon rest of more than 60 minutes, especially in elderly subjects, is associated with a greater cardiovascular risk and obesity».
The rules of the correct nap
To fully enjoy the benefits, it is it is essential that the nap is done following very precise rules. The first is that of do not lie down immediately after a meal «otherwise digestion slows down and can give rise to meteorism and abdominal swelling, also favoring reflux. It is therefore recommended do not lie down for at least an hour, better if two, after the last meal» explains the expert.
The duration is also fundamental, which must never exceed 30 minutes: «In general, science says that a 20-minute rest is the most effective remedy for maintaining an adequate level of alertness, because you wake up from a stage of light sleep. The awakening after 50 minuteshowever, occurs in a condition in which theinertia triggered by sleep is greater and consequently subsequent performances are more impaired. Furthermore, long “naps” can interfere with the duration, architecture and quality of night’s rest”.
The alternatives to the nap
And if you can’t take a nap, how do you recharge your batteries? «Taking a break from both manual and conceptual work certainly helps to “recharge” to be able to face the rest of the daily tasks. Activities like sports practices, especially if performed outdoors, perhaps associated with relaxation techniquestake care of your diet, cultivate social relationships they are certainly useful in improving cognitive functions and must always be encouraged» concludes the doctor.
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