4 règles d'or pour une sieste parfaite afin de booster votre énergie et votre santé.
May 15, 2025156 vuesTemps de lecture: 2 minutes
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Napping is considered a beneficial habit for public health, as it has been proven to have many benefits, such as improving brain health as you age, increasing creativity, enhancing parenting skills, and promoting overall happiness.
However, to get the most out of napping, there are four rules that must be followed to achieve restful sleep and prevent any negative effects.
The first rule is about "short naps":
Dr. Thomas Michael Kilkenny, director of the Sleep Medicine Institute at Northwell Staten Island University Hospital, suggests that naps lasting no more than 20 minutes between 1 and 3 p.m. are most suitable for improving alertness and cognition.
On the other hand, he warns that naps exceeding this duration may lead to feeling groggy, making the brain want to continue sleeping.
The second rule is about "choosing a comfortable place":
While the bed is the most comfortable place to sleep, some experts recommend not returning to bed during a nap, as it may lead to excessive comfort that may not be beneficial.
Therefore, using a couch as an alternative can make sleep more effective due to less comfort.
The third rule focuses on "the right environment":
Kilkenny points out that the room where you will sleep should be slightly cool and dark, as a drop in body temperature signals the start of the sleep process, so it is important for the room temperature to be appropriate.
In addition, if the room is too bright, it may prevent you from easily falling asleep.
According to this rule, rooms with dim lighting and moderate temperature are the most ideal for napping.
Finally, the fourth rule is "drinking a cup of coffee before napping":
Experts recommend having a cup of caffeine right before starting a nap.
Although coffee may make it difficult to fall asleep initially, caffeine takes about 30 minutes to take effect in the body.
Therefore, after 20 minutes of sleep, you will have benefited from the caffeine's effect, making waking up more energetic and alert.
It is worth mentioning that a study conducted in 2010 found that drinking coffee right before napping can enhance the brain's ability to absorb caffeine. The study recommends consuming 200 milligrams of caffeine, equivalent to about two cups of coffee, to boost brain activity.
On the other hand, experts suggest avoiding caffeine consumption at least six hours before bedtime to improve the quality of nighttime sleep.
