The afternoon rest, known worldwide as the Spanish siesta, is much more than just a national tradition. Modern scientific research confirms that a short daytime nap is an effective tool for improving memory, maintaining cardiovascular health, and supporting emotional balance. Such a break becomes especially important during the hot summer months, when the body expends extra resources on thermoregulation.
During a daytime rest, the body initiates powerful recovery processes. Heart rate and breathing slow down, and blood pressure normalizes. At the same time, levels of cortisol, the so-called stress hormone, decrease, leading to calmness and mental relaxation. Studies show that even in healthy individuals, a siesta reduces emotional reactivity and helps better regulate mood throughout the day.
As you drift into a daytime sleep, the brain quickly enters the light but crucial restorative stages of slow-wave (non-REM) sleep. During this period, memory consolidation and the strengthening of cognitive functions responsible for decision-making occur. This is why the siesta is believed to boost learning and problem-solving abilities by stimulating the brain’s neuroplasticity. As noted by family doctor Luis Gutiérrez Serrantes, a short break effectively combats fatigue, after which many people feel a surge of productivity and creative energy.
The key secret to a proper siesta is its duration. The ideal length is between 10 and 30 minutes. This window is enough to rest without entering the deep sleep phases, which usually begin after about half an hour. Waking up from deep sleep often leads to disorientation and drowsiness that can persist for several hours. Experts warn: if you don’t have time for a full sleep cycle, which lasts 90-120 minutes, it’s better to limit yourself to a short nap or skip it altogether.
Your position and where you rest are just as important. To avoid sleeping too long, it’s not recommended to lie down in bed or change into pajamas. The best spot is a comfortable chair or sofa. The ideal position is semi-reclined, with your upper body slightly raised above your legs. This posture allows you to relax without drifting into deep sleep. When on vacation, a lounge chair works well, but make sure to stay in the shade and use sunscreen.
In some cases, the habit of daytime sleeping can signal health problems. You should consult a specialist if a siesta becomes an irresistible daily need, if you instantly fall into a very deep sleep, or if you feel very sleepy during the day despite getting enough rest at night. It’s also a cause for concern if daytime sleep starts to affect your work or social life—these may all be signs of a sleep disorder.
Although there are no universal recommendations, daytime naps are especially beneficial for certain groups. These include night shift workers, breastfeeding mothers, older adults with fragmented sleep, and students during periods of intense mental activity. However, for people suffering from insomnia, siestas can be harmful. Prolonged daytime rest may worsen difficulties with falling asleep at night. In such cases, it is advised either to avoid siestas entirely or to limit them strictly to 20–30 minutes, taken no later than 5–6 hours after waking in the morning.
