Are you having difficulty concentrating? Do you feel tired when you wake up? Our rhythm of life is not always in harmony with that of our body. Restorative naps not only help to fill our sleep deficit, but they are very effective in managing stress and instilling healthier habits.
Discover in this article what are the benefits of the restorative nap on our biological rhythm and how to adopt a well-being routine.
What is a restorative nap?
Like all living beings, our body is subject to different cycles: the hormonal cycle, the circadian cycle , the ultradian cycle , the menstrual cycle, etc. These biological cycles do not all have the same temporality or the same functions, but they nevertheless each respond to a vital need.
Our body, to adapt to its environment, regenerate and self-regulate, responds to a natural biological rhythm which is sometimes in contradiction with our way of life . Stress, night work, mental workload, depression or an unhealthy lifestyle can disrupt our sleep cycle and harm our immune system.
The nap therefore responds to an innate biological need and can adopt different formats: the micro-nap, the nap in self-hypnosis, the nap in polyphasic sleep, etc. A restorative nap is commonly called a nap lasting no more than twenty minutes that helps with nervous and cognitive recovery.
What are the benefits of a nap?
The restorative nap helps to find a consistent rhythm of life that will regulate sleep, regenerate cells, increase performance at work and memory.
It is particularly suitable for people subject to stress and anxiety, but also for workers whose working days are particularly long.
The restorative nap allows you to gain concentration and make up for the lack of sleep , provided you apply strict rules.
How to take a restorative nap?
At home and especially outdoors, it is not always easy to find a good time to rest during the day. However, a few simple habits can be adopted to create a calming environment that will promote a rejuvenating nap .
Finding comfort conducive to sleep
Melatonin, also called the sleep hormone , is an essential molecule for regulating chronobiological rhythms. It is synthesized at night thanks to serotonin .
Limiting the brightness in your sleeping area is therefore essential to facilitate sleep and relax the body. Wearing a sleep mask can help you find rest, especially when traveling by train or plane.
If you are sensitive to noise, equip yourself with earplugs or noise-cancelling headphones that will broadcast white noise or relaxing music.
At rest, as body temperature tends to drop, keep a small blanket ready and favor soft, hypoallergenic and anti-mite materials. Respiratory well-being is indeed a sine qua non for establishing a restorative nap .
Create a space dedicated to relaxation
The organization of your living spaces plays a major role in creating an optimal bedtime ritual . As such, feng shui is a very interesting discipline for promoting the well-being and rest of body and mind.
Ventilating your rooms, dimming the light and using relaxing scents like lavender, violet or orange blossom will help soothe nervous tension and welcome rest.
Avoid computer or phone screens and any type of professional equipment that can occupy your mind and trigger adrenaline, the stress hormone .
Prioritize quiet activities
After eating or returning from work, it is essential to adopt calm activities such as reading, embroidery or meditation. A relaxing shower or bath will help you release toxins and relax the muscles to better find rest.
Also avoid stimulants such as alcohol or coffee, listening to the radio, and anything that can stimulate your senses and interfere with your relaxation time .
Finally, a restorative nap should not be too long, as it could increase your sleep deficit. Naps of more than thirty minutes are not recommended, as they trick the brain into a real sleep cycle.
On awakening, the mind is tired and the physical sensation is unpleasant. To limit the duration of sleep, it can be useful to program a soft alarm and to avoid the elongated position.
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