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The Afternoon Nap, Siesta Or Power Nap - A Scientific Explanation Of How Good It Is For You
The 2 Nervous Systems
About The Afternoon Nap
Afternoon nap is a short sleep taken after lunch. It has been variously termed as cat nap, afternoon siesta, Spanish siesta, midday nap, power nap, or just nap. It is the same thing in effect, being termed differently by different people, in different countries and different cultures.
The term power nap was coined by Winston Churchill as he believed it helped him to think better.
Siesta has been traditionally attributed to Spain and other Latin American countries, Philippines and many Asian countries as well. Essentially, an after lunch summer time rest period, the hot and warm climates are supposed to be the reason for this, as the midday heat is unbearable in many places.
Post lunch the body naturally slows down, one feels lethargic and has an inclination to rest awhile. This slow down is experienced by most and also has a scientific explanation .
The Afternoon Siesta
The Science Behind The Afternoon Nap
Science explains the phenomena of post lunch drowsiness in 2 ways.
- After a midday meal, a state of low energy and a desire to take rest is effected due to the enhanced activity of the parasympathetic nervous system.
It is this system that is responsible for the desire to rest and all activities related to digestion like secretion of salivary digestive enzymes, absorption of nutrients, the peristaltic movement of food etc.
This state of lethargy is directly proportional to the amount of food we consume.
- Secondly, foods with a high Glycemic index (That which cause a higher rise in blood sugar consequent to eating) cause a rapid absorption of glucose from the intestines and in persons who are not diabetics, this results in the extra glucose from the blood entering the tissues to maintain the blood glucose level in the normal range. And this is done by our insulin.
This insulin however also stimulates absorption of amino acids, except tryptophan, into the skeletal muscles. This upsets the amino acids/tryptophan ratio in the blood and causes the brain to take up this excess tryptophan which then gets converted to serotinin and then melatonin.
These increased levels of serotinin and melatonin cause sleepiness.
The Advantages Of Taking A Power Nap
Though a scientific explanation is given for the reason of the body's need to rest after an afternoon meal, the preference to take a power nap or siesta rests with the individual. Sometimes situations arise which do not allow us to take time out for a short nap.
Be that as it may, there are some specific advantages to us by taking an post lunch afternoon rest. They are :
- Protection From The Sun
The sun's harmful and destructive rays are at their peak at midday. By taking an afternoon nap we avoid the peak UV radiation which causes sunburn and cancer.
The heat or high temperature after midday is due to the infra red radiation. These cause tiredness, heat prostration, sunstroke and even death.
- It has been established that afternoon siesta reduces stress, blood pressure and reduces risk for heart attacks.
- A short nap of 20 minutes is more like a computer reboot in that it refreshes the brain, relaxes the mind, makes us more alert and improves our capacity to comprehend and learn.
Disadvantages Of The Afternoon Nap
- It has been found by researchers at the University of Birmingham and studies at the Guanzhou hospital in China that having an afternoon nap increased risk of developing Type 2 diabetes by 26%.
- Napping by those suffering from insomnia may increase the nighttime waking hours.
- It might cause increase in depression and chronic pain in old people since it may affect the night time sleep.
Famous Nappers
A few of the famous personalities who were regular nappers :
- Lenardo da Vinci - Painter.
- Thomas Edison - Inventor.
- John F Kennedy - Former President.
- John D Rockfeller - Oil Industrialist.
- Winston Churchill - Former President.
- Lyndon Johnson - Former President.
- Ronald Reagan - Former President.
- Margaret Thatcher - Former Prime Minister.
In Conclusion
It has been found that a catnap or afternoon nap of 20 minutes is sufficient to recharge the body without falling into a deep sleep.
One might feel a bit groggy for a few minutes after the afternoon nap but the lethargy will soon wear off and leave one ready to face the rest of the day fresh and recharged.
Do you take a afternoon nap?
Given a choice would you take an afternoon nap?
Some of my other Health Topics hubs
- Glycemic Index And Glycemic Load - How Does Food Affect Blood Sugar (Glucose) Levels And The After
Glycemic Index and Glycemic Load are 2 very important and confusing terms to the layman. But, to stay healthy, it is very important to understand their implications and applications in our daily diet. To get a clearer understanding of these much tout - Why Take Vitamin D ? The 5 Amazing Health Benefits Of Vitamin D - The Sunshine Vitamin
Vitamin D has been a very underrated vitamin. Research studies now show that the health benefits of vitamin D, the sunshine vitamin, extend to many life threatening and life crippling diseases as well. To know more, read on... - Sodas And Carbonated Drinks - Why Does It Not Quench Your Thirst?
It has become very common to reach out for a cola or a fizzy drink when we are thirsty or during hot weather, hoping that they will quench our thirst, refresh and cool us. But do they really do what they are supposed to do? To find out, read on... - The Health Benefits Of Magnesium
Magnesium is a macro mineral that is involved in over 300 essential metabolic reactions in our body, most of us are deficient in magnesium. To know, the magnitude of importance of this mineral and how its deficiency affects our body, read on...
Benefit Of Afternoon Nap
How To Take A Power Nap
© 2012 Rajan Singh Jolly
Comments
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Au fait, thanks for your feedback that power nap works. Much appreciated.
A great hub to validate and reinforce my habit of a 'power nap' whenever possible. Sometimes I have only a few minutes, but even those few minutes, even just 5 or 10, can help me get through my afternoon shift. Voted up!
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FreezeFrame, Just take a nap, don't sleep. Let your body decide if it likes it or not! All I can say is that one has to feel recharged and not lethargic after the nap to gauge if he needs it or not.
Thanks for stopping by.
I am ready for a nap right now; I want to reap the benefits! I always try to nap when my child is sleeping (when I'm off from work). Even if we don't fall asleep, the quiet time is beneficial! The hardest part is turning my brain off and not worrying about what I could or should be doing!
Great hub which shows the pros and cons of napping. To sleep or not to sleep....that is the question!
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Hi Paticia,
I agree, the afternoon naps affect each one of us differently. Do what your body says. Many thanks for coming by.
That little nap is a wonderful way to 'reboot'. I find it I do have the short siesta that I am reenergized but it must be short. Too long and I am sluggish.
Great information you have provided. So glad I stopped by today.
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Hi tony,
Well good to hear your dogs too love the afternoon nap. Thanks for dropping in to read and leave your comments. Thank you.
rajan,
I love my afternoon nap, I get my feet up, and one of my small dogs rests between my legs and the other squashes in beside me, and all three of us snore for about twenty minutes. Interesting hub, very well presented.
with respect
Tony
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Denise, glad you now the reason behind the nap your dad was so used to taking. Nice to know you too are benefiting from it.
Thanks for stopping by.
You don't have to convince me of the benefits of napping. I wondered why my father would do this around 2 pm each day...now I know. This is a great hub filled with useful info-rated up. I LOVE my afternoon nap! and I get cranky when I don't fit one in.
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Glad you know the science behind the afternoon nap though it is a bit hard to believe that it could be a trigger for diabetes in some.
Thanks for reading and sharing. Much appreciated.
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I agree with you on the time factor and the issue with having small children, Giselle. Glad you liked the poll as well. Thanks for visiting.
Hi Rajan, great hub. However, most people would not be able to take an afternoon nap because they are working, or are providing care for very young children. I like it that you did include the problem of time in your poll questions/response options.
Living in Peru, we are definite believers in afternoon siestas! Not everyday, but a few times a week. I've never understood the science behind it and didn't realize it increases risk of diabetes. How interesting. Voted up and shared!
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Hi Jools. I cannot have an afternoon nap since it ruins my evening. Maybe people like us are exceptions. And exceptions are always there.
Thanks for reading and appreciating.
Rajan, this is a very interesting hub. I wish I could nap in the afternoon but I can never fall asleep through the day, my mind just never switches off.
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Hi Anamika. The siesta sure does help so you might as well continue. If our body gets used to a particular routine which helps too then I believe we should keep at it.
Thanks for coming here to read and share your views.
Since I sleep late and wake up early (sleeping only around 4 hrs), I got into the habit of afternoon nap (3-5) lately where I sleep around 2 hrs. I have been thinking to get rid of this habit, but now that I know it is good I may as well continue.
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Hi Mohan, your comments are as fine as your hubs. It is a pleasure to get such uplifting comments from you. Thanks for sparing time to read and leave comments. Your vote and sharing is much appreciated.
Great bit of science behind the siesta, Rajan. As always you combine excellent medical facts behind everyday activities and create a useful article for everyone to enjoy. Really liked this one- especially poignant as I couldn't fall asleep tonight! Maybe an afternoon nap will sort me out. voted up/shared.
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Mellonyy, a nap is meant to recharge the body and refresh the mind. Meditation too works by de stressing the body and mind to perform at its optimum. I agree. I have a few hubs on yoga and yoga breathing which you might be interested in as you are into meditation I guess.
Thanks for reading and sharing your views.
Yes, I agree to the fact that nap is very important for some regions and people in the world , but it can easily be replaced by 40 minutes meditation , for example. Do you agree....?
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I agree Cluelss. It's never right to fight the body but one must learn to listen to one's body. Still a nap most of the times fortifies the body - in your case somewhat more.
Thanks for reading and appreciating.
The meds I have to take in the afternoon but me out. So I do end up taking an hour two hour nap because if I don't the meds just make me really tired. its no point in fighting it anymore. that's the only reason I take naps. its was really great hub.
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ksinll, we all have different ways to deal with the mid afternoon slackness. I'm glad you get rid of it the way you do. Our work does not always allow us to take naps.
Glad you stopped by. I appreciate your comments very much.
I've never had a work situation that allowed power naps. I do find that a light lunch and a quick workout mid-afternoon (or just a short 15 min walk) helps with the afternoon lethargy of a long day.
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Hi bizwin. I'm happy to see this appreciated. Many thanks for reading, voting and being kind enough to share.
Great hub on power nap. I will sure start taking one once in a while. Voted across and sharing!
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I'm glad you know now the science behind the naps. Though each individual is different it works for most.
Thanks for sharing your views and I appreciate your reading and commenting.
Voted up.
I've never been in the practice of taking naps. I've often thought about the pros and cons with similar results to how you've listed them, though I never actually knew the science behind any of it. I've often suspected that when people feel tired or sleepy after lunch that it was due to overeating. But I also know people who eat like birds who still take naps.
- Author
The time factor in the nap is the most crucial and you are right in saying so. I'm glad to get a vote up and thanks for sharing. Appreciate your visit.
They often say that 20 minutes is the most you should nap .... otherwise you are just going to bed and that is the problem. However, I feel like I could use a little refreshment right now so I should take a nap! Interesting hub about taking naps. Up and sharing!
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Barbara, there are exceptions to everything in life, even to the midday nap. If you're doing well without it there is just no need to go for it. I appreciate your reading, voting and sharing.
This was an interesting subject. I like to take a nap, but not right after lunch, because it keeps me going for many more hours. Voted up and shared.
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Absolutely right Karen. Strange but true, here I have written a hub on the afternoon nap but it doesn't suit me at all. But it does benefit more people than it doesn't. Glad to have your feedback. Doing what works best for one's body is surely the right way to go.
Thanks for all the support and votes.
Appreciate your visit.
I am fortunate to be able to sleep pretty much whenever and wherever I can. 30 minute naps are good but 60 seems to work best for me. I do wake up groggy, but love coffee so it's enjoyable for me to have a cup after a nap, and slowly wake my body and mind up. Then I am up till midnight or so, and very alert. I am a night owl by nature so I can have a productive morning, take a nap in the afternoon, and also have a productive evening. When all is said and done, I say whatever works for the individual person is the best choice for them. Voted up, and awesome...I love naps!
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Alicia, I'm happy you like the pros and cons of the power nap.
Glad to have your feedback. Thanks for reading and commenting.
This is a very interesting and useful hub, rajan! I love all the details that you've included. It was fascinating to read about the possible benefits and disadvantages of taking an afternoon nap.
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Thanks for reading and leaving your comments, Nell. Much appreciated.
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Thanks for reading and leaving your comments, Nell. Much appreciated.
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Thanks for reading and leaving your comments, Nell. Much appreciated.
Hi rajan, I have had a sleep in the afternoon but I prefer trying to work through it, otherwise I am wide awake at night! lol! really interesting, voted up and thanks for sharing!
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Katyzzz, thanks. Your comments are acting like a sedative, lol.
Seriously, I appreciate your stopping by and leaving appreciative comments.
Great hub, I fell asleep just getting to the end of so many comments. Smart hubber
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I agree having a nap doesn't suit everyone. But for most people, it works.
I appreciate your input. Thanks for stopping by, Sheila.
Splendid hub. Margaret Thatcher could live on 3-4 hours sleep a day - as long as she got her power naps 2-3 times too. Not that I would want to be like Mrs Thatcher (!!) but I wish I could power nap. If I try, I either fidget, or I fall fast asleep: not to be woken for hours.
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Thelma, thanks for reading and leaving your feedback. I'm glad you are benefiting from the short nap that you take.
I appreciate your stopping by.
I take a nap whenever I wake up early and when I´m in the hot Philippines. It gives me more power in the afternoon and I can concentrate well of whatever I am doing after the nap. 20 minutes or half an hour is enough for me as I might not be able to sleep well at night.
Thanks for sharing.
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I entirely agree with you Brett. The heat saps one's energy pretty fast. I'm glad to note you do benefit from this power nap. Appreciate your feedback.
Thanks for voting and sharing.
I find a 20minute nap leaves me clear, refreshed and full of energy. However, it depends on where I am. The shear heat of some countries can leave you feeling tired by lunch ... whereas, in the UK for example, I won't feel tired until the evening. The climate plays a big part ...
Shared, up and interesting.
- Author
It is a simple fact that as the ORAC value of cinnamon is extremely high the health benefits are tremendous.
Thanks for giving the hub a read and votes. Much appreciated.
You compounded a lot of information into this Hub, I may need a nap before I can fully comprehend it all. Really though, great article, voted up and useful.
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Ruchira, glad that the power nap works for you. It does work best if we limit ourselves to a maximum of 20 minutes.
Thanks for reading, voting and sharing it.
Nice to see you.
I love to snooze for 15 minutes after my lunch. it sure is a power nap 'cause I am all set to go after that.
voted up as a useful hub and sharing it across
- Author
Sleeping immediately after a meal slows down the digestive process and the food is not digested soon. Hence the problems with digestion, Vegas. As everyone knows, dinner should be taken at least 3 hours before going to bed just to ensure most of the digestion is done.
Thanks for reading.
Good article Rajan. I avoid afternoon nap because if I fall asleep I feel very lazy when I wake up and my digestion also gets affected. Do you know why this happens with me?
- Author
Living Well Now, I'm glad you like the hub. Thanks for giving it a read and leaving your useful comments.
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@cKD - Unfortunately that's what the study says. Still a lot of other factors weigh in.
Thanks for reading. I appreciate your concern.
@ Melovy - Yes, research has found it so. Though I feel many other factors like exercise, the type of food we eat, what we drink and other things too come into play.
Of course, meditation is good for the entire body - mind as well as the physical body.
Nice to see you. Thanks for stopping by and thanks for your views.
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@ Vampsdes - I'm glad you found the reason for your sleepiness after food. Thanks for the vote and appreciation.
@ Phil - well that's a personal choice. If you feel great that way, it's cool.
Thanks for the read.
I just finished taking a power nap myself. Thanks for the hub! I feel validated.
Unless I am excessively sleep deprived or very ill I never manage to sleep during the day so I am definitely not a napper. Sometimes I think it would be nice though and this was very interesting to read. I didn’t know that napping could put you are higher risk of diabetes for a start!
I do agree with you and other comments that mediation is a good way to refresh.
wow, I had no idea it increases the chance of diabetes by 26%! That's a little scary. Thank you for another great hub, Rajan
-KD
I would love to be able to nap every day. I don't generally nap for only 20 minutes, however, I enjoy 80 minute naps more.
So the amount of food we eat directly relates to how sleepy we get. I always get sleepy when I stuff myself full but this will help me a great deal in avoiding that mid afternoon sleepy phase! A lot of times right after lunch I can barely keep my eyes open. Unfortunately my job does not allow for any time to take a nap. Great hub, voted up!
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Natashalh, that's what the studies indicate. Still it's interesting to note that it helps recharge the body in so short a time.
Thanks for stopping by.
I had no idea that afternoon napping might increase risk of diabetes. Interesting.
Thanks for putting this together!
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@ Tammy - the power naps do recharge one though as has been the experiences of many including me though I no longer have the time to take one.
Thanks for reading and appreciating.
@ Daniel - That's exactly how I used to feel when I used to have time to take one. Not anymore, the day's getting short for me. Glad to have your input. Thanks for reading.
@ Dean - I think meditation is better. It does relieve stress and helps one focus better. Glad you stopped by.
Very good one. I don't really take naps during noon breaks I just meditate - it's my thing of recharging myself.
I find that a 10 minute power nap refreshes me immensely, and it can shift my mood. If I am really wiped out, I'll do a 20 minute nap. Anything more than that, and my sleep that night is totally messed up. It is amazing how the mind and body can heal and recover in 10 minutes. Great article.
I used to take naps when my daughter did as a baby mainly because she stayed up all night. I don't have time for naps now, but if I did I would probably keep taking them. I didn't realize the connection between naps and diabetes. Very interesting article!
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Bill, thanks for this research. Though it's inconclusive yet some studies and the personal experience show that it makes for better work output later in the day and the feeling of being refreshed.
Thanks for sparing time to read, research comment and appreciate.
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lovedoctor, it's difficult to take a power nap when one is not used to it. If one can maintain a good work pace through the day all's well.
Thanks for being here.
jpcmc, as children we too were literally put to bed by our moms. But that was more of a good couple of hours of sleep than a afternoon nap. I guess chidren are children, they sneak out the moment they have a chance.
Thanks for stopping by.
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DS glad you like the hub and the power nap as well. Thanks for sparing time to read, comment and vote.
Moonlake, a longer nap does spoil the entire evening and night as well as your experience shows. A shorter nap will be better.
Thanks for sharing your experience and voting the hub up.
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Mary, a lot of us feel lethargic after a midday meal. You are lucky to get a power nap which acts as a perk up dose for you.
Thanks for stopping by, leaving your comments and appreciation.
Nice article.
I decided to do a check on your famous nappers.
Two of them fell victim to Alzheimer's disease. Reagan (the actor/president) and Margaret Thatcher suffered from the illness.
Kennedy died too young for us to know what further ailments he would have developed besides his back and libido problems.
LBJ died of cigarette smoking (leading to heart problems).
Edison was a diabetic and died from the malady.
DaVinci died at a ripe old age, apparently of natural causes. He was about 65 which was a long life for people born in the 14 and 1500s.
JD Rock lived to 98, so it's safe to say that napping did not hurt him.
So, of your seven elite nappers, four died from painful diseases and two lived long, healthy lives. The seventh, Kennedy, cannot be counted because of his untimely murder.
Not sure what it all means. I'm just sayin'......
As a child, my siblings nd I were expected to take afternoon naps. I guess it's a very Filipino custom but I still managed to slip out and play.
I wish I had the time for a nap, but I hardly ever do except maybe on Fridays. It's usually hard for me to fall asleep. Great hub!
If I take less than a half hour nap I feel great. If I take an hour nap or more I groggy the rest of the day and don't sleep at night.
Vote Up on your hub.
I have to admit I'm an afternoon napper. Ive been known to nap in my truck during lunch breaks at work. Often having to be woken up by the sound of nailguns and hammers going back to work. Great hub, voted up and awesome.
My "battery" runs low right after lunch, and I have to have my nap! I only sleep for about 30 min.,but I awake refreshed as though I had slept much longer. I truly am a believer in power naps. I'll vote this Hub UP, etc.
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Victoria, power naps are energy boosters and one gets over the initial grogginess some minutes later.
Thanks for reading, appreciating and voting.
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Bushraismail, I'm glad you like the hub. Thanks for reading.
rajan--Interesting hub! I love power naps. Although I do feel groggy for a bit afterwards, they are really helpful. Well done. Many votes on this one!
It is recommended by prophet Muhammad to have an afternoon nap just before the mid day prayers.
It makes one fit even to stay awake at night. So very powerful.
Thank you ...when I read the topic I thought you surely must be a Muslim. :-)
Great hub.
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This is interesting info, Michael. I wonder what time they get up!
Thanks for the votes and read.
I know some friends in Italy, that have this power nap for several hours per day. From 12 noon until 4 pm! They have dinner at 10 pm, and go to bed around 3 am.
Climate has a lot to do with I agree. Fascinating hub on an interesting topic.
Votes 3/5
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I like your humor, Aurelio! Thanks for an interesting feedback and votes.
I think this is quite a civilized was to spend an afternoon, and is becoming more necessary as I get older. Voting this Up and Interesting.
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Andrea, thanks for reading and am glad you liked the hub. I hope you get to take your power nap.
Thanks for the votes too.
I will see if I can get away with this at work! But really, you have to be out of your mind to pass up a chance to nap. Liked the video too. thumbs up and hit interesting.
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Yes, very true, Diane. Thanks for reading and leaving your appreciation.
Ditto, it probably keeps panic attacks away too,relieving stress....Thanks for all this info!
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Thanks vellur. Appreciate your input.
Power nap is the best, I can never get sleep in the afternoon. Great hub.
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@ rebecca - thanks for the input and am glad that it suits you. I'm not so lucky so I avoid it.
Thanks for reading and appreciating.
@ Linda - you are amongst the lucky ones for whom it works. I'm almost finished if I go for it. So I avoid it.
Thanks for stopping by.
Interesting hub and well-researched. I simply cannot take a midday nap; I end up so groggy when I wake up that I'm useless for hours afterwards.
When time allows I try to get a power nap. 10-15 minutes is all I need and it really works for me. Right now I'm ready for 8-10 hours:)
I'm all for the afternoon nap, rajan. Let's take it to congress! Great inclusion of the science behind the nap, also!
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