Feeling too hot? Take a siesta, sleep experts say
When it’s hot and humid in the afternoon, and all you want to do is lay down and take a little nap, experts say you should absolutely go ahead and do that.
In fact, making like the Spanish and having a little siesta can not only help you deal with the heat better, but also comes with a few health benefits.
Parents of young children in particular can benefit from an afternoon power nap, according to data from the Sleep Foundation. Over half (52%) of parents don’t feel like they’re getting enough sleep, with almost two-thirds feeling tired throughout the day because of interrupted sleep.
Having a siesta - a short nap usually taken in the early afternoon, after lunch - is traditional in Spain and some other countries with hotter climates.
In the UK, the summer months can bring about very high temperatures, making us feel sluggish and lethargic. Having a nap no longer than 30 minutes could be key to helping us escape the heat and rejuvenate ourselves for the rest of the day, according to experts.
Sleep expert and clinical psychologist Dr Sarah Bishop partnered with sofa specialists ScS to highlight the benefits of an afternoon nap in the heat. She said: "Napping during the day can be like hitting the reset button on your brain. Research has shown that even short naps can boost mood, improve alertness, and enhance performance.
"For instance, a study by NASA found that a 26-minute nap improved performance by 34% and alertness by 54% in pilots and astronauts. So, if you find yourself flagging during the day, a quick nap can give you a surprising amount of refreshment. Think of it as a power-up in your favourite video game – quick and super effective!"
Why do I get sleepy in the afternoon?
If you find yourself struggling to keep your eyes open after lunch, it’s not because you’re lazy - instead, your body’s circadian rhythm is at work.
Dr Bishop explained: "This practice is not just cultural; it’s also deeply rooted in the body’s natural circadian rhythms. Around 2pm, most people experience a dip in alertness and energy, making it the perfect time for a nap.
"Studies suggest that this break can help in reducing stress and improving cardiovascular function. So, borrowing the siesta habit, especially in hot summer months, can be a great way to stay cool, relaxed, and productive."
However, be careful not to overdo the nap or you may feel even worse. Rebecca Swain, expert at WinstonsBed, warned: "A short afternoon nap can reduce stress levels and improve general cognitive performance, but it is important to avoid sleeping over 30 minutes or it could have the opposite effect."
How does a siesta keep you cool?
Having a siesta during the hottest part of the day can cool you down as it keeps you indoors and away from the sun.
Swain added: "A short episode of sleep may help to prevent the body from overheating. During high temperatures and heat waves, siestas can help people cope.
"The nap will help to drop the body temperature, so people can return to the rest of the day more refreshed. It will also protect people from UV radiation when the sun's rays are strongest, preventing sun damage and burns."
In addition, research has shown that napping can help reduce blood pressure and strengthen the immune system, said Swain.
"It is also said to lower the risk of heart disease and enhance cardiovascular health by alleviating stress and promoting relaxation. This makes a siesta great for people who are more vulnerable, like the elderly."
You may also find it easier to fall asleep and have a nap on the sofa or in a reclining chair, particularly in the afternoon. Dr Bishop explained that this is due to a phenomenon called ‘associative conditioning’.
"Your bed might be associated with tossing, turning, and the pressure to fall asleep, which can create anxiety. The sofa, on the other hand, is linked with relaxation and leisure activities like watching TV or reading.
"This relaxed state can make it easier to drift off to sleep. Plus, let’s be honest, there’s something cosy about snuggling up in your favourite spot in the living room. It’s like being cradled by a giant, comfy teddy bear."
Family naptime could be the key to calm
With the summer school holidays in full swing, working parents are finding it hard to get enough rest and look after their kids at the same time. But if your schedule is flexible enough, having a nap alongside your children might be the key to keeping everyone feeling calm and happy.
Dr Bishop said: "Parents, especially new ones, often face chronic sleep deprivation, which can impact mood, cognitive function, and even immune health. A study published in the Journal of Sleep Research found that daytime naps can partially counteract the effects of poor nighttime sleep.
"So, if you’re a parent, think of napping as self-care. You’re not just being lazy – you’re recharging your batteries so you can be the best version of yourself for your kids. Plus, napping together can be a bonding experience – a family siesta, anyone?”
"For kids, naps can be as essential as their lunch break. Research has shown that napping improves memory, learning capacity, and emotional regulation in children.
"During the school holidays, when routines can be more relaxed, incorporating a nap can help maintain some structure and ensure kids aren’t overtired. Plus, it can give parents a much-needed break too! Think of it as a mini-vacation for their brains – after all, who doesn’t need a little downtime during the day?"
Read more about health and wellness:
Should you leave your windows open or closed during a heatwave? (Yahoo Life UK, 3-min read)
Are cold or hot showers better for cooling you down? (Yahoo Life UK, 5-min read)
This is the only time you should not use sunscreen (Yahoo Life UK, 4-min read)
