The right way, time, and position to take a short post-lunch nap is…

According to Rujuta, sleeping in the afternoon leads to: 

• Improved heart health. It is especially good for people with high BP or those who have already done procedures on their heart
• Improved hormonal balance (diabetes, PCOD, thyroid, also classical overeaters)
• Improved digestion (IBS, constipation, acne, and dandruff)
• Improved sleep at night (insomnia, frequent travellers, shaadi goers, and jet lag)
• Improved recovery (from workouts, illnesses)
• Improved fat loss (because of all the factors above)

The nutritionist further said that although the afternoon nap has several benefits, in the modern lifestyle, it has been underrated and undervalued in its effectiveness, and is misunderstood as leading to lethargy, insomnia, and obesity.

 

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A post shared by Rujuta Diwekar (@rujuta.diwekar) 

Adding to this, Dr Ritesh Shah, senior consultant physician, Bhatia Hospital, Mumbai said, “Recent studies published are suggestive that power naps actually help increase cognitive function.” He also shared some other benefits:

*Boosts memory
*Improves job performance
*Lifts mood
*Decreases stress
*Makes you more alert

But what should one do to reap these benefits? Diwekar shares the steps:

*When? Right after lunch.
*How? Lie down in the foetal position on your left side.
*Time: 10-30 minutes (about 90 minutes for the very young, the very old, and the very sick)
*The ideal time to nap: Between 1-3 pm.

Sharing different ways to rest, post-lunch, based on where you are present, she wrote, “If at home, lie down on the bed. If at work, just put your head down on the desk and rest (tell your HR it increases productivity). Alternatively, you can doze off on an easy chair, and if you cannot do that either, just go to a window and look far away, stare in space and allow your mind to unwind.”

If at work, just put your head down on the desk and rest. (Source: Freepik)

She also noted the don’ts of afternoon naps:

*Nap between 4-7 pm.
*Have stimulants like tea, coffee, cigarettes, and chocolate after lunch.
*Get on the phone and surf and excite your senses.
*Sleep beyond 30 minutes at one time.
*Sleep with TV on.

Concluding, Dr Shah said, “Napping in a comfortable and distraction-free environment is essential for sound sleep. Moreover, avoid napping for longer duration, as you are more likely to feel groggy afterward.”

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