Who said that the nap était réservée to fainéants? It is quite the contrary! A small sum in the journée makes you more alert, more available, in short, more efficient.
NAPPING : TO DO WHAT?
THE année dernière, a enquête for the national institute of the sleep and the vigilance (INSV) has montré that a Français slept on average 7 hours and 8 minutes during the week and 8 hours and 10 minutes at the weekend. This paraît you well? Error, for the chronobiologiste Claude Gronfier, author of a book on the mécanismes sleeping (éditions The Apple Tree). If you sleep 8 hours when you déprogrammez the réveil, this means that, during the week, you're out of approximately one hour of sleep per day. A "debt" cumulée of five hours per week. What have the print head assembly to the bag après Friday afternoon ... but this is not all. Many études have montré: miss of sleep is an aggravating factor of cardiovascular disorders. This diminishes the résistance stress, promotes the diabète and decision of weight. In short: it is bad for the santé.
THE GOOD TIMING?
"At little près everyone feels a certain drowsiness, a physiological need for sleep in début of après-midi, between 13 and 15 o'clock", explains the somnologue Éric Mullens, author of learn at a siesta (éditions Josette Lyon). How much time does it take to recharge their batteries? "The siesta idéale lasts between 10 and 20 minutes. The-delà, you may fall into a deep sleep and you réveiller tidal mudflats. "
If you have any schedules décalés, or that you are rising particulièrement tôt, you can récupérer your lack of sleep by a long nap for an hour and a half, that is-at-say of a cycle of complete sleep. On the other hand, it is against-indiquée in a rhythm of life régulier, at the risk of causing a insomnia the next night.
WHERE TO SLEEP?
Everywhere. Wedged into your Chair's office, lying on the couch, in a car at the stop... All locations are good, as long as you are quiet. Some companies, like Google, have even created rooms for their employees. And if your boss balks, talk of $ 18 billion. This estimate of the National Sleep Foundation represents the productivity gain that the introduction of the NAP could bring to the United States. (Very seriously), it relies on the virtues of the rest in terms of creativity, imagination, concentration, alertness and well-being.
RELAX AND BREATHE
once comfortably installé, concentrate on your breathing for you calm down. Do you think at nothing else, your heart rate will appease. Schedule a ringtone If you are afraid not you réveiller, but don't be déçu if you don't sleep as well as you would like. A deep sleep is not nécessaire for well récupérer.
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