Feeling the Afternoon Slump? A Siesta Could Be the Recharge You Need!

After a busy morning of work, running errands, or taking care of the kids, you may find yourself feeling the weight of the afternoon fatigue. Whether it’s the lull after lunch or the fatigue from a packed morning, many people struggle to maintain their energy levels throughout the day. While you may be accustomed to pushing through, many people around the world have long embraced the practice of taking a short break to rest and recharge—this often takes the form of a midday nap, also known as a siesta.

The idea of napping after lunch may seem new to some, especially for those working from home. But this tradition has been a part of various cultures for centuries. If you're new to the concept of taking an afternoon nap, you might wonder how it could benefit your day. Let's explore the origins of the siesta, its benefits, and how you can incorporate it into your routine for improved energy and productivity.

Origin of the Siesta: A Tradition with Ancient Roots

The siesta, or afternoon nap, is most commonly associated with Spain, although its origins are believed to date back to Ancient Rome. The term "siesta" means "sixth hour" and refers to the time of day when people would traditionally rest, usually between 2 p.m. and 4 p.m. In Spain, this period coincides with the hottest part of the day, when it made sense for workers to pause their activities, eat, rest, and escape the midday heat.

After the Spanish Civil War, many workers would hold multiple jobs, and the siesta became a way to rest before heading back to work in the late afternoon. In Spain and other countries with hot climates, the workday would run from 9 a.m. to 2 p.m., followed by a 2-hour break for the siesta, and then a second work shift from 4 p.m. to 8 p.m.

The Benefits of Napping: Why You Should Consider a Siesta

As napping after lunch becomes more common in remote work environments, many are starting to wonder about the health benefits of this practice. Here are some of the reasons you should consider adding a short nap to your afternoon routine.

1. Reduce Sleep Debt

Most adults need at least 7 hours of sleep each night to function well. However, life’s demands—whether from work, commuting, or socialising—often leave us with less sleep than we need, resulting in sleep debt. A short nap can help alleviate this by reducing the gap between the sleep you get and the sleep you actually need. Even a quick 10-minute nap can help reduce fatigue and make you feel more alert for the rest of the afternoon.

2. Improve Cognition and Performance

Sleep disruptions affect mental well-being, from memory and cognitive function to emotional regulation. Short naps can improve the brain's ability to consolidate memories, boost cognitive performance, and enhance your emotional state. A nap of 10-30 minutes is ideal for recharging without the risk of grogginess, which can happen if the nap lasts too long. So, when you’re feeling mentally drained in the afternoon, a quick nap can be just what you need to finish the day strong.

Adverse Effects of Napping: When to Be Cautious

While short naps offer many benefits, there are some important considerations, especially for older adults. Research shows that long naps (typically more than an hour) can lead to increased inflammation and health issues. Middle-aged women who nap for more than an hour have an increased likelihood of hypertension, and some people with heart conditions may experience changes in blood pressure during long naps.

If you’re over 60, have a heart condition, or experience frequent sleep disruptions, it's a good idea to consult with your doctor before introducing afternoon naps into your routine.

Tips for Incorporating a Siesta into Your Day

If you're thinking about taking a siesta and want to make the most of it, here are some tips to ensure that you rest effectively:

1. Find a Comfortable Place to Nap

While lying on the couch might seem like the most convenient place to nap, you might find that you rest more deeply in your bed. A quiet, comfortable space is key to ensuring that you fall asleep quickly and stay relaxed throughout your nap.

2. Set an Alarm

One of the most important factors for effective napping is keeping it short. A nap lasting around 20 minutes can refresh you without leaving you feeling groggy. Set an alarm to ensure you wake up at the right time, ready to tackle the rest of your day.

3. Prepare Your Environment

Make your napping environment comfortable by adjusting the temperature of your room to a level that promotes rest. A cooler room typically enhances sleep quality, so try lowering the temperature slightly a few hours before your nap.

4. Try Napping Before Lunch

If you struggle with acid reflux or digestive issues, consider taking your nap before lunch rather than after. This may help you avoid the discomfort that comes with lying down after eating, ensuring a more restful nap.

5. Use Relaxation Techniques

If you're not used to napping, it might take time to relax and wind down. Try using calming techniques, such as guided meditation or listening to relaxing music, to help you fall asleep faster and fully enjoy the benefits of your afternoon break.

Conclusion: The Siesta as Part of a Balanced Routine

Incorporating a siesta into your daily routine can help restore your energy, improve cognitive function, and reduce sleep debt. Whether you’re working from home or simply looking for ways to increase your productivity and well-being, napping can offer significant benefits.

If you're curious about how to structure your daily routine for better rest and overall health, schedule a free consultation with a health coach today. They can help guide you in developing a personalised plan that includes restful breaks, promoting energy, focus, and improved productivity.

References:

Summer, J. V., & Rehman, A. (2024, April 26). What is a siesta?. Sleep Foundation.