Art of a siesta, or 20 minutes of a day dream which will change your life

Will help to add energy … a dream. It only seems the counterproductive offer. Actually, every year scientific a research prove that the short dream (or fast as it is called by experts) is a great way to increase levels of energy and productivity.

And you in vain think that this offer not for the working girls. The advantage of a siesta is so indisputable that some companies, such as Google and Apple, allow the employees to doze at work, understanding all advantages which are given to their employees by a day dream. Tell about it to the chief.

And than the day dream is good?

- It is useful for health. The day dream reduces stress level, reduces risks of heart attack, stroke, diabetes, increase in weight.

- The day dream speeds up work of a brain: creative abilities, memory, ability to training, fast reactions, etc. improve.

- It saves money, saves from expenditure for having a snack, sweets, coffee, energy drinks.



- It increases your efficiency at work. There are researches proving that the 20-minute day dream is more effective for increase in labor productivity, than 200 mg of caffeine. Well illustrates advantage of a dream for work and other test. Examinees were given a working task which execution required a long time: all working day. By the end of the working day productivity decreased, and examinees did not cope with an objective. Then provided to workers a day dream. After a 30-minute dream decline in production was stopped, and after a 60-minute dream the labor productivity of examinees really improved.

- The day dream improves mood. When you doze, the brain excretes a neurotransmitter serotonin which is responsible for mood levels. Replenishment of this chemical gives feeling of joy and in general influences mood positively.



How and when to sleep?

If you decided to estimate independently all advantages of a day dream on yourself, then it is important to know how it is correct to do it. Ideal time for a day dream – from 13-00 to 16-00. The main condition – not to sleep later 16-00 because it can cause problems with night sleep and falling asleep at night.

How many does the day dream have to last?

There are several techniques, each of which has the tasks and advantages. Among them:

- 10-20 minutes. This interval of time is ideal for fast increase in level of energy and attentiveness. Within 10-20 minutes you will not manage to pass into a phase of a deep sleep, and will stay only in the first two phases of a dream and wakefulness. If to interrupt a deep sleep earlier, than it is necessary, then it is possible to feel fatigue, but within 20 minutes business does not reach a deep phase. Thus, the dream within 10-20 minutes most of all is suitable for those who have very intense schedule at work.

- 30 minutes. Not the most successful period if fast awakening and further work is necessary. Some time an organism will "sleep" by inertia (as the phase of a deep sleep already begins), it is expressed, generally in effect there are a little "wadded legs". But if you do not need instantly to begin to work after such dream, then you will be able to estimate advantages of a day dream, the working capacity all the same will increase.

- 60 minutes. This interval of time for a day dream best of all is suitable for memory improvement and also for creativity activization. Is more effective, than a 30-minute dream. But also can result in effect of a dream by inertia, that is restoration of cheerfulness will take some time.

- 90 minutes. The most optimum time to finish a full cycle of a dream (all three phases). Such dream leads to improvement of memory and activization of creative processes and also very effectively increases attentiveness. the 90-minute dream allows to avoid an inertial dream (which is observed in 30-and 60-minute pieces of a dream), so, after it it is easier to wake up and at once to feel fresh. However, the one and a half hour dream has an apparent defect – impracticality. Not everyone is able to afford a lunch break of such duration. Other problem – it is not always possible to wake up independently, the alarm clock is required.



Choose that piece of a dream which best of all will suit you. The main recommendation consists that optimal variants are 10-20 minutes and 90 minutes of a dream. The first helps to be restored in very short time, and the second – gives complete recovery and updating, but will take more time. What you chose, it is important that the stage of a deep sleep because it leads to feeling of fatigue and even weakness was not interrupted.

Coffee + a day dream is the best siesta

So, you need to restore very quickly forces and to cheer up. That it is better: cup of coffee or day dream? Correct answer: both. On average, caffeine needs from 20 to 30 minutes that "to come into force" and to give effect to an organism. Therefore you can quietly drink a cup of coffee and go to bed. Contrary to incorrect ideas that after coffee it is impossible to fall asleep. On the contrary, you will be able just to take a nap 20 minutes necessary to you, and after quickly to wake up because caffeine will begin the work. And such siesta – best of all increases energy level, combining effect of a day dream and of caffeine.



If you decided to have a sleep in the afternoon

Take our advice if you never practiced a day dream earlier:

- Install the alarm clock not to oversleep superfluous. You know now that for a day dream search in time gives boomerang effect.

- If you choose a dream lasting 10-20 minutes, then can try a dream in vertical position: for example, in a chair or sitting on a sofa. It will help to avoid a deep phase of a dream.

- The surrounding situation is important. If it is possible, turn off the light, try to limit noise. It will clean a brain, will weaken, will allow to have a rest better.

- If it is impossible to fall asleep, it does not mean that the organism has not a rest. Do not get to work in time allocated for a dream.

We wish cheerfulness and good working capacity every day!