Available in : Vietnamese
Napping isn’t just for babies. These two last years, our habits, including the quality of our sleep, have been altered as a result of the pandemic. Being in lockdown and spend most of our time in our pajamas, did not help us to sleep better and the blurred lines between work, school, and home, as well as uncertainties of life, wore us out. Some have adopted meditation, pilates, and jogging, but this still does not solve their sleep problem. Yet sleeping during the day, for short periods, allows us to restart and be more productive, which has a positive impact on mental and physical health.
Why do we feel so tired?
People all over the world have been dealing with grief, social isolation, stress, and income insecurity since the covid 19 epidemics. How to be no stressed? Before the pandemic, burnout was already at an all-time high and the World Health Organization (WHO) defined burnout as “chronic stress not been properly managed,” characterized by fatigue, disengagement, and decreased productivity. But since the Covid epidemic, this phenomenon has increased. Our current reliance on technology also contributes significantly to our collective exhaustion. Overnight, online work has become the only way to work and socialize, and we are all aware of the consequences of living in an overly virtual world. A 2020 study at the Health Sciences Department, Universidad de Burgos, Spain shown that during the covid 19 pandemic about 70.7% of the students showed worse sleep quality at 20 days, almost twice as much as before confinement (37.3%), there were more problems falling asleep and more difficulty getting back to sleep when waking up at night at 40 days of lockdown. In addition, as confinement time went on, students showed fewer activities.
Is it bad to take long naps?
If you can power-nap for 15 or 20 minutes before 2 or 3 p.m., that’s ideal, but napping for an hour or longer increases your chances of falling into a deep sleep. If you sleep for more than a quarter-hour, you may experience sleep inertia—a feeling of disorientation or grogginess—for some time after waking. Then your nap might not even be rejuvenating. Worse, because you slept off some of your “sleep debt” so you’ll have trouble sleeping the following night. When your nighttime sleep is disrupted, your wake and bedtimes may begin to differ, potentially leading to chronic sleep problems.
Could Daily Naps Help Prevent Burnout?
Many experts believe that we should think of burnout as a circuit breaker that trips when we reach our limit; a clear signal to prioritize rest. When the visual cortex becomes tired, our ability to absorb new information suffers. Rest, even if brief, allows the mind to reset and function more productively.
What are the benefits of a nap?
The notion that taking a nap is a sign of laziness is out of date. Many countries with a well-established nap culture have higher productivity, life expectancy, and quality of life. Napping is no longer a surprise in Asia. Inemuri (workplace napping) is considered polite in Japan. Employers in China encourage naps or Wu jiao at work to increase productivity and in Vietnam, the importance of the nap no longer arises. In recent years, major technology companies such as Uber, Google, and Facebook have encouraged napping by providing flexible hours and sleeping cubicles in offices to boost productivity.
Sleeping well helps the body have a good immune response
Sleep plays a critical role in immunity in two ways. For starters, sleep improves our ability to fight viral pathogens. Some people would be more vulnerable to viral pathogens and less able to develop an antibody response simply by reducing their sleep duration by one or two hours. A good night’s sleep then promotes vaccine effectiveness and antibody production. Napping can help with sleep deprivation, viral infection prevention, and healing. Should we finally start caring for ourselves and learn how to take a healthy nap?
Available in : Vietnamese