In our busy lives, napping often gets overlooked, seen as either a luxury or a sign of laziness. However, if you’ve ever wondered, “Can you take a nap after eating?” the answer is increasingly clear.
Our bodies follow a natural internal clock called the circadian rhythm, which affects our energy levels throughout the day.
This internal clock governs many physiological processes, including when we feel awake and when we feel tired. For most people, there’s a natural drop in alertness and performance between 12 PM and 2 PM, often called the “afternoon slump.”
This drop in energy levels can be particularly noticeable after a large meal. This drop in energy levels can be particularly noticeable after a large meal.
Can you take a nap after eating?
I know you are asking if you can, because you want to, and we are here to say you definitely should!
But do you know why you want it – or, for lack of a better sentence, why you feel ready for bed after lunch?
Why do we feel tired after eating?
When we consume a large meal, our bodies redirect energy towards digestion, which can leave us feeling lethargic.
The process of digesting a substantial meal demands a lot of metabolic activity, diverting blood flow to our digestive organs and away from our muscles and brain. This shift can make us feel tired and sluggish, with a decrease in our ability to focus and be productive.
The phenomenon of post-meal fatigue, often called “postprandial somnolence,” underscores the benefits of a well-timed nap.
By taking a short nap after eating, we can give our bodies a chance to rest and recharge.
Benefits of a post-meal nap
Research has shown that a well-timed nap after a meal may significantly improve our energy levels and prevent cognitive decline.
A study from 2021 concluded that napping can benefit athletes by improving physical and cognitive performance, perceptual measures, psychological state, and night-time sleep.
According to the researchers, they recommended to nap for 20 to 90 minutes between 13:00 and 16:00 hours and allow 30 minutes to reduce sleep inertia before training or competition.
Another research found that taking a short nap after lunch can boost alertness and performance. Thirty healthy people were divided into three groups: no nap, a 15-minute nap, or a 45-minute nap.
The 15-minute nap improved mental sharpness and reduced sleepiness, leading to better performance on tasks.
The 45-minute nap increased relaxation but didn’t improve performance as much. Overall, a 15-minute nap after lunch is effective for improving alertness and performance.
Furthermore, a study from 2023 looked at how napping affects health, especially in Spain where midday naps (siestas) are common. Those who napped for 30 minutes or less were 21% less likely to have high blood pressure compared to non-nappers.
However, napping for more than 30 minutes was linked to higher body weight and a 41% increase in high blood pressure, high blood sugar, and larger waist circumference.
More research from 2010 concluded that brief naps (5-15 minutes) quickly reduce sleepiness and enhance cognitive performance for 1-3 hours. Longer naps (>30 minutes) may cause short-term grogginess but improve cognitive function for several hours afterward.
They also gave us the insight that early afternoon is the best time for naps, and those who nap regularly benefit more than occasional nappers.
In summary, numerous studies highlight both the benefits and the considerations of napping!
Philosophy of ‘Siesta’
Napping is not a new concept.
Many cultures have long recognized the benefits of a midday rest. The Spanish siesta, for example, is a time-honored tradition that dates back to Roman times.
This practice involves taking a break in the early afternoon, often after the midday meal, to rest and recharge.
Can you take a nap after a workout?
Just as a post-meal nap can recharge our energy, a nap after exercise can be incredibly beneficial. Exercise depletes our muscles’ energy, and a nap can help them recover by releasing growth hormones that repair and build muscle tissue.
During exercise, our muscles undergo a series of contractions that use up our stores of adenosine triphosphate (ATP), leading to muscle fatigue. Additionally, our central nervous system (CNS) plays a crucial role in activating and sustaining muscle contractions.
As we continue to exercise, the CNS’s ability to transmit signals to our muscles becomes compromised, leading to central fatigue.
A post-workout nap can help mitigate these effects by allowing the body to rest and recover, facilitating muscle growth, enhancing athletic performance, and maximizing the benefits of our physical efforts.
Ideal Nap Duration
While napping has many benefits, the length of the nap is crucial. Experts recommend keeping naps to about 20-30 minutes.
This duration helps avoid deep sleep stages that can lead to sleep inertia—a groggy, disoriented feeling after waking up.
Napping for too long can result in entering deeper stages of sleep, which can be difficult to wake from and leave you feeling more tired than before.
A 20-minute nap, often referred to as a power nap, is long enough to provide restorative benefits without the risk of sleep inertia.
Have you heard of Biphasic sleep patterns?
Some studies suggest that having two sleep periods (biphasic sleep) might be more natural for us.
This means having a nap during the day in addition to nighttime sleep, a practice still common in many cultures.
Biphasic sleep patterns involve dividing sleep into two distinct periods, typically with a longer sleep period at night and a shorter nap during the day.
This pattern can align more closely with our natural circadian rhythms and provide additional opportunities for rest and recovery.
For example, many traditional cultures have long practiced biphasic sleep, with an afternoon nap complementing a shorter nighttime sleep period.
In summary, by integrating naps into our daily routines, we can improve our mood, enhance cognitive function, and boost our physical health.
By making napping a regular part of our routines, we can unlock our full potential and maintain a balanced, fulfilling life.
Disclaimer: The information provided in this article is for informational purposes only and is not intended to substitute for professional medical advice, diagnosis, or treatment.