Siesta, the baby's sleep chicken: how to regain your energy without disturbing your night rest. Tricks from an immunologist

Siesta, known as the afternoon rest or lunch, can provide extra energy and improve cognitive performances, but it is essential not to interfere with our circadian rhythms.

Sleep chicken during the day recharge your batteries: fast energy and clear mind the truth

This practice is a true symbol of cultures in Mediterranean and Latin America, especially in the summer months, when it helps to conserve energy in hot hours. And in Romania, especially in the rural areas, the sleep or in the afternoon rest was once a habit, meant to provide relief in the hottest hours of the day.

However, specialists point out that Siesta is not practiced correctly in most cases. Professor and immunologist Alfredo Corell warn, in his latest book – Immunity in form – that the effects of lunch can be varied and not always beneficial.

How do you correct Siesta: Benefits and Risks

“Siesta can support physical and mental restoration, but also improve the mood, especially when I did not sleep enough overnight.”explains the specialist, who details in his book the beneficial effects and unwanted consequences for health.

“Siesta can significantly influence health and well -being, but not all effects are positive”, emphasizes Corell, quoted by He Espanol. It all depends on respecting the circadian rhythms – the natural balance between waking and sleep. If this balance is disturbed, nocturnal insomnia and drowsiness may occur during the day.

Therefore, not all types of siesta, afternoon rest, are beneficial. If they are too long or too late, they can affect the circadian rhythm – the internal mechanism that regulates the alternation between sleep and the waking state: “Prolonged or late day sleep can disrupt the natural sleep/wake cycle and affect night rest.”

The day sleep “Siesta Aries” of help when you lose the nights

The habit of having a daily daily program, present in Romania, is not in accordance with the natural pace of sleep.

Among the variants of rest during the day, Corell mentions “Siesta Aries” – A sleep after breakfast, recommended to compensate for an insufficient night of sleep.

However, this is a little practiced because of the work schedule. For those who have this possibility, the technique provides recovery and “Increases performance and vigilance throughout the day.”

Sleep chicken during the day recharge your batteries: fast energy and clear stylistco.uk mind

The most effective rest in the afternoon: “Siesta of the Bishop”

Analyzing the main types of siesta, the immunologist mentions first of all the shortest, also known as “Power Nap”, or “the energetic siesta ”lasting 10 to 20 minutes. In popular culture, it is also called and “Siesta of the bishop”.

Although short, this rest break has remarkable effects. “It offers a quick impulse of energy, improving the state of alert and performance in cognitive activities”explains the specialist.

One of the advantages of this short siesta is that the state of the state is not touched “Deep sleep”explains Professor Alfredo Corell. That means we can wake up “With a feeling of freshness, without disorientation”which also benefits for the immune system.

“If we do not enter phases 3 and 4 of non-rem sleep, we avoid activating inflammatory processes”, points to the immunologist.

How much should the Siesta last: Too much sleep can trigger inflammation

A siesta of up to 30 minutes is considered lasting “Moderate”. However, the specialist warns, there is a risk of entering the first stages of deep sleep, which can lead to awakening with drowsiness and confusion – a phenomenon known as “Sleep inertia”. Moreover, overcoming the easy sleep phase can activate inflammatory reactions in the body.

At the opposite pole is the long siesta, which lasts between 60 and 90 minutes. This includes a complete sleep cycle, with all stages, including REM. This type of siesta can be very reparative, having beneficial effects on memory and cognitive performance. However, if the awakening does not occur in an optimal moment of the cycle, sensations of dizziness and lethargy may occur. In addition, inflammation – associated with the disorder of the immune system – can persist.

The 3 essential rules of healthy siesta. Tips to reduce stress, inflammation and fatigue

A properly done siesta can have positive health effects – especially on the immune system. To fully benefit, it is important to follow three simple rules:

• The ideal duration is between 20 and 30 minutes to avoid “Sleep inertia” – that state of confusion and drowsiness that appears when we wake up from deep sleep.
• The right time is before 3pm, so as not to interfere with night sleep.
• The environment must be reassured and dark so that the quality of rest is as high as possible.

Compliance with these principles brings clear benefits: “A siesta made under these conditions contributes to the strengthening of the immune system, especially in cases of deprivation of sleep“explains the immunologist.

In addition to reducing inflammation and stress, lunch sleep stimulates the activity of NK (natural killer) cells – essential for combating infections and diseases. In addition, it helps to lower the level of cortisol, the stress hormone, which can excessively weaken immunity.