Could Taking A Siesta Benefit Your Health, And How Do You Get Into The Habit Of Daytime Naps?

Read the word "siesta", and you're probably instantly mentally teleport ed to an idyllic small Spanish town where small shopkeepers slap "closed" signs on their doors in the middle of the day, and postmen slap hats over their faces to nap right outdoors. Recent research shows that that tired and lazy stereotype no longer holds true. Barely 40 percent of Spaniards ever take a siesta. Those who do engage in this ritual of slowing down and napping during the hottest part of the day, however, reap the benefits.

As the region I live in was recently struck by a rather uncomfortable — and, scientists have already indicated in clear terms, climate-change-fueled — heatwave and I found my productivity grinding to a halt during the most sweltering hours, I found myself wondering how I can optimize my schedule as someone who works from home. I started wondering if introducing a siesta would be good. 

I wasn't the first; as far back as 2009, researchers discussed the potential of daytime naps as a means to avoid heat stress related to rising temperatures resulting from climate change. As so-called "cooling centers" are increasingly sprouting in cities across the United States to combat the effects of heatwaves and offer much-needed temporary relief, the question of how to survive ridiculously hot summers isn't going anywhere.

How could taking a siesta benefit your health? 

Research has found that most healthy adults need between seven and nine hours of sleep to function optimally, something that has guided the National Sleep Foundation's recommendations. A Gallup poll found that only 59 percent of Americans are currently getting that. If your schedule allows for a daytime nap, taking one would allow you to make up for chronic sleep deprivation you may be suffering from; something that will improve your mood, your energy, and your resistance to common illnesses lke colds.

Naps are about more than making up for lost time, though. Research that looked at academic performance determined that daytime naps improve memory and cognitive function, making it a viable study technique. In healthy adults without sleep disorders or other chronic medical conditions, taking a siesta was found to improve general alertness, energy, focus, and reaction speed. In serious athletes, it boosts performance, too. 

There are plenty of reasons to test out if a daily siesta would help you, too, but just how do you have a good and effective nap — one that leaves you feel rested and energetic, rather than groggy and unproductive?

How to take a siesta

The National Sleep Foundation has identified five different types of naps — including those taken to make up for lost sleep, in preparation for lost sleep, and because you're ill. A siesta is, rather, an alternative way of organizing your sleep. You would reduce the number of hours you slept during the night intentionally, and prepare to sleep during the day. In Spain, these naps traditionally take an hour or two, with the siesta including lunch and time spent with loved ones or coworkers as well. 

You can:

• Take a 20 minute nap, allowing some restorative rest while avoiding deep slate
• Take a 90 minute nap that allows you to complete an entire sleep cycle

It will take you some time to fall asleep — generally, 10 to 20 minutes. Not counting that time, set an alarm after either 20 or 90 minutes. Nap in bed or in another comfortable, relatively cool, and dimmed space, using a sleep mask if you have to. Relax. Whatever strategy works before you go to sleep at night, try it now, too. Think of Spanish grandpas having a comfortable nap if you have to. 

The word "siesta" is derived from "the sixth hour", and people are generally encouraged to take naps after being awake for six hours. Many will say you need to take your nap before 3 pm, but if you have a wonky sleep schedule, you may time it differently.

Having tried this for the last few weeks, I can say that I am getting better at "switching off" from thoughts about responsibilities. Sometimes I'm able to fall asleep. Sometimes I'm not. When I do fall asleep, I feel newly motivated and fresh, knowing that I've just allowed my creative thoughts to percolate while happily avoiding the hottest part of the day. 

If you're going to give it a go, too, don't fret if you are unable to nap at first. Simply taking this time to relax may help you reboot — and with practice, you will probably be able to fall asleep consistently over time.