The nap is an art that is practiced according to a few rules if we want it to be profitable and that it does not disturb the night.
Everyone needs a certain number of hours of sleep per day.
Therefore, if you sleep three hours on a Saturday afternoon when you slept well the day before, you risk disrupting your rhythm, and having difficulty falling asleep, or even nocturnal awakenings or insomnia.
Sylvie Royant-Parola, psychiatrist and sleep specialist, gives the instructions for this sum in broad daylight.
Micro-naps
"Below half an hour, a nap does not affect the rhythm of sleep and therefore has no effect on the quality of his night," says the specialist.
Sleeping 10 to 30 minutes during the day is particularly suitable when you are hit by an intense and stressful day at work.
It allows you to make a cut, restores energy and reduces stress.
“We thus find efficiency and vigilance after a decline in dynamism.
It's a break that I recommend to everyone, ”says the doctor.
Long naps
They allow you to release the pressure, to relax and to rest in depth.
“They can last between an hour and an hour and a half, or the time of a complete cycle,” explains Sylvie Royant-Parola.
If you are not particularly lacking in sleep, it is better to avoid sleeping more, at the risk of waking up even more tired.
It is therefore more of a sum that we allow ourselves on weekends or on vacation than a daily ritual.
"When you are on vacation and the climate is hot, a nap in the early afternoon is ideal to avoid tiring your body by the heat", illustrates the expert.
Where and how ?
You must not sleep in complete darkness
Whatever the duration of the nap, the golden rule is not to put yourself in the same conditions as when you go to bed at night.
"You should not sleep in complete darkness or you risk deceiving your body which will believe when it is dark, which will have the effect of disrupting your sleep rhythm", specifies the psychiatrist.
You can just as easily have her lying on a bed or a sofa, as sitting comfortably on her office chair.
"The trick is to put yourself in a comfortable position, in which you feel comfortable, to avoid tension and wake up in good spirits", summarizes the specialist.
At what time ?
Traditionally, it is done right after lunch, that is, at the start of digestion.
For Sylvie Royant-Parola, this schedule does not pose a problem, on one condition: "If you have eaten in a reasonable and balanced way, you can quite afford a nap after your meal.
On the other hand, if you have consumed indigestible foods (fat, sugar, alcohol) in quantity, it is better to avoid it because laborious digestion prevents restful sleep ”.
Drink or sleep, you have to choose.
What your sleeping positions reveal:
What your sleeping positions reveal
Sleep like a starfish
Olga Ciesco's analysis:
we tend to spread out when we feel comfortable and safe.
When you take up more and more space, your position can also reflect a feeling of domination.
IStock Photo
Sleeping on your back
Olga Ciesco's analysis:
we face our environment.
There is no fear, no aggression, we are not hiding.
We do not feel the need or the desire to create a bubble of protection from the outside.
Photos Getty Images
Sleep on your stomach
Olga Ciesco's analysis:
without being
closed
to the environment, we still turn our backs on it to concentrate on our bed and sleep.
Either we protect ourselves from light or noise, or we adopt the position because we do not sleep at home and we do not like it.
You can choose the position to sleep better.
Photos Getty Images
Sleep with your hands under the pillow
Olga Ciesco's analysis:
our hands often touch something to immediately obtain a tranquilizing, de-stressing effect.
Here, the object acts like a blanket, as if it were a person.
IStock Photo
Sleep with the cushion between the legs
Sleep with your hand on yourself
Sleep in a fetal position
See the slideshow
7 photos
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