Several scientists have already confirmed the benefits of naps, but now NASA answers the million-dollar question: how long should the perfect nap last? A study carried out by the space agency reveals interesting data about the ideal duration of a revitalizing break.
The NASA research was based on an analysis of the effectiveness of a cockpit rest period in improving alertness and performance on long-haul flights.. 21 crew members were divided into two groups: the rest group and the non-rest group. During a long flight, the rest group had the opportunity to take a scheduled 40-minute nap, while the other group continued with their normal activities.
Thus it was discovered thatThe pilots in the rest group took advantage of the nap 93% of the time, falling asleep in approximately 5.6 minutes and sleeping for about 25.8 minutes.. This short but effective nap proved beneficial in improving alertness and performance, especially at critical moments in flight.
The researchers highlighted that this scheduled nap did not affect usual nighttime sleep or cause disorders in the sleep cycle.. Additionally, they assured that procedures were implemented to ensure the safety of crew and passengers without compromising operational efficiency.
However, you have to be careful with the duration of the nap. Some studies have linked longer naps to health problems, such as an increase in body mass index and a greater predisposition to metabolic syndrome. Therefore, According to NASA experts, a nap of between 20 and 30 minutes can be optimal for improving cognition and mood without generating long-term negative effects.
How long should naps last, according to a Harvard study
Other studies support this idea. A Joint research between Harvard University and the University of Murcia found that prolonged naps of more than 30 minutes can increase the risk of obesity, high blood pressure and metabolic syndrome. Sleeping too much after eating further increases your chances of developing these conditions.
To make the most of the benefits of a napIt is important establish a proper routine. Look for a quiet atmosphere between the 1:00 p.m. and 5:00 p.m.limit nap time to no more than 30 minutes and avoid taking it too late are key recommendations.
Regarding stimulantsit is advisable to take a cup of coffee about 20 minutes before snap to increase the energy upon waking up and enjoying the rest of the late. Each person It has its own internal clockso the optimal moment may vary from one to another.
