Post-exercise naps and meals: why power naps are healthy

Several naps a day - this is completely normal for babies. For adults, however, this was frowned upon for a long time, after all, sleeping in between is not compatible with our society, which insists on performance. In recent years, however, new developments have softened these rigid standards to some extent. One reads about reduced working hours or home office. Sabbaticals and personal training are booming. And many people turn their backs on the world of work for a trip around the world or a pilgrimage. That's why the hour of the nap seems to have come. But is a power nap or nap after a meal or exercise really healthy? And what should you pay attention to? We'll tell you.

A peninsula in slumber mode

“We are in the year 2022 AD. The whole world strives for self-optimization, increased performance and increased sales. The whole world? No! A peninsula populated by indomitable Iberians does not stop clinging to ancient traditions.” – This could be the introduction if one were to write a story about the rituals and values of the Spanish population in the Asterix style. A very special custom has been practiced there for many years: the siesta. The word comes from the Romans and goes back to "la sexta", i.e. the sixth hour measured from sunrise. And on this one hat – or should one say hour? – full of sleep Don Quixote and Sancho Panza swore in Cervantes' famous classic. Then, when it's hottest, the Spaniards still like to retire, close the shops and pubs and lie down after dinner. Although it should be noted that in Spain, too, the pressure has increased in recent decades and many have to keep themselves afloat with two jobs. As a result, some only rarely practice this ritual. But who knows, maybe new developments around deceleration, work-life balance and mindfulness will turn things around again. Because the fact is: a nap after a meal or a power nap after exercise are healthy – and we’ll explain why in the following.

Energy booster at lunchtime

Let's first take a look at the classic afternoon nap. Many are familiar with the situation: the morning in the office is done, the long-awaited lunch has been eaten and then suddenly the performance drops. Eyelids get heavy, concentration drops and it's only a matter of time before you go to the coffee machine. All of this is not necessarily related to too little sleep the night before, but rather goes back to our biorhythm. For most people, the performance curve drops steeply between 12 p.m. and 2 p.m. Especially when the organism has to muster additional energy to digest a hearty lunch, the power reserves can become scarce. Then it's time for a siesta. According to studies, a power nap after a meal has the potential to increase performance by 40 percent and double alertness. A nap also has positive effects on short-term memory, it reduces the risk of a heart attack and prevents states of exhaustion. The craving for particularly greasy or sweet foods, which plagues us especially when we are tired, also disappears. Power naps are also good mood boosters because the serotonin level in the blood increases. And this nap after eating doesn't have to be long: according to scientists, ten to thirty minutes is enough. In any case, you should not sleep too long in order not to get into the deep sleep phase. Because then your blood pressure drops and you may feel more drained than before when you wake up. After waking up, walk up and down a few meters to get your circulation going again.

Power naps after exercise

Power naps are also ideal as a regeneration kick after exercise. You should also not exceed the 30-minute sleep time in order to benefit from the benefits. For example, a nap after exercise can improve your cognitive performance and alertness, making you more cautious and prudent. Plus, a siesta can feel like a short vacation that blocks out stress and anxiety and puts you in a good mood instead.The muscles and connective tissue in particular are happy about a little break, because the level of our growth hormones is particularly high when we sleep. The result: stressed parts of the body can regenerate optimally. By the way: Some athletes also swear by a power nap before exercise to prepare themselves physically and mentally for the effort ahead. It's best to try out which type you belong to.

Refreshing nap: The right environment is the key

So a nap after or before exercise or a power nap after a meal is healthy. However, the right environment is important for this. If you inform your colleagues and boss about the project and have the opportunity to put your feet up, you can of course do so directly at your desk. But beware: Uncomfortable poses quickly lead to tension and neck pain! A sofa, yoga mat or even the back seat of your car, which is misused during the lunch break, are better. After all, hammocks are also ideal places for a power nap - whether during breaks at home in the home office or in a relaxation room at work. In general, more and more companies are setting up special retreats to enable employees to take naps and rest phases in between. Researchers consider biphasic sleep, i.e. sleep in two phases, to be natural anyway. This is exactly why people far away from the world of work - such as babies, pensioners, people without a job or even indigenous cultures - still often practice this form. Or you can take Don Quixote as a role model and just rock yourself into a knightly sleep the next time you've eaten!