Is a Nap the Best Medicine??!
According to a study from Harvard University, taking a short nap during the day is more effective at relieving fatigue than getting more sleep at night or drinking coffee.
We often hear the phrase, “Sleep is the best medicine.” Let’s explore global nap cultures that help us power through those drowsy afternoons.
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The Surprising Benefits of Napping
NASA ensures that astronauts take naps before heading into space.
In one of their studies, a 26-minute nap increased performance by 34% and improved alertness by 54%.
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Researchers at Saarland University in Germany also found that naps boost memory..
In a test involving students, those who napped in the middle of the exam outperformed those who stayed awake.
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Even more impressive – people who napped were twice as likely to solve difficult problems compared to those who didn’t.
In fact, drowsiness in the workplace is estimated to cost the U.S. economy about $150 billion (₩168 trillion) in productivity losses.
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In contrast, companies like Google and Nike that allow napping have seen a reduction in mistakes and accidents caused by fatigue. For adults, the ideal nap is under 30 minutes. Longer naps can disrupt nighttime sleep and leave you feeling groggy.
For those with insomnia or sleep disorders, naps may even be counterproductive.
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Once a nap exceeds 30 minutes, your body may enter REM sleep, which is a deep sleep state. Waking up during REM can make you feel even more tired. If you’re working, try to fit in a 20-minute nap during lunch or simply rest your eyes in a quiet space—even light rest can help.
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Siesta in Spain
A TV celebrity in South Korea once expressed surprise when most shops in Spain were closed between 12 PM and 2 PM—a result of the country’s siesta culture..
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The word siesta comes from the Latin hora sexta, meaning the “sixth hour” after sunrise, typically around noon.
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Spain’s intense midday heat, which can reach 30–40°C (86–104°F), makes productivity difficult. The siesta helps people recharge and resume work into the evening..
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Traditionally, people in Spain go home around noon, rest, and then return to work.
While the Spanish government officially abolished siesta hours in public offices in 2005 to boost productivity and cater to tourism, this deep-rooted custom remains in many regions.
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Riposo in Italy
Italy also has a strong midday sun and a similar nap culture known as riposo.
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Riposo typically takes place between 2 PM and 4 PM, during which shops and even major tourist sites may close.
Italians usually go home, enjoy a warm meal, and take a short nap.
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In some southern areas like Campania, it is legally forbidden for dogs to bark during riposo hours.
If a dog disturbs the nap, owners can be fined €20–€500 (₩27,000–₩670,000).
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Wujiao in China(午觉 )
If you’ve ever seen photos online of Chinese children or workers napping after lunch, you’re seeing wujiao, the country’s widespread nap culture.
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Wujiao literally means “noon sleep,” and it is deeply embedded in daily life.
It’s common for people to nap after lunch, typically between 12 PM and 2 PM.
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The Chinese government actively supports napping, encouraging schools—including kindergartens and middle schools—to include nap time.
Many workplaces also allow or tolerate wujiao, even if unofficially. Calling someone for work during this time is often considered impolite.
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There’s even a Chinese proverb : ‘A springtime nap is sweeter than honey’ .
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Foods That Help You Sleep Better
Milk
– A glass of warm milk before bed can help you sleep. It contains tryptophan, an amino acid that helps produce melatonin, the sleep hormone..
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Bananas
– Bananas are rich in sugar and melatonin, both of which aid sleep. They’re best eaten in the morning, as sunlight exposure during the day helps convert nutrients into melatonin by night.
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Lotus Root
– Contains serotonin, which calms the nervous system. Try it stir-fried or in salads for a natural sleep aid.
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Foods That Wake You Up
Peppermint
– This herb helps maintain alertness and can be enjoyed as tea to shake off drowsiness.
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Dark Chocolate
– When blood sugar is low, it’s hard to stay energized. Dark chocolate provides both sugar and caffeine for a quick mental and physical boost.
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Leafy Greens
– Rich in vitamin B, green vegetables help convert food into energy. Add them to your meals when you need to feel more awake fast.