In the serene afternoons of yesteryears, the soothing break of siesta was a special part of children’s daily routines. However, in today’s world, this cherished tradition appears to be fading away.
The once-prized siesta, a cherished respite from the pressure of the day, is finding itself a casualty in the ever-evolving lifestyle of modern children.
The evolution of school schedules is, however, a pivotal factor in this transformative narrative. Gone are the days when schools allowed for a leisurely afternoon break. Nowadays, the academic clock ticks relentlessly, often leaving little room for the luxury of a siesta.
As educational institutions strive to accommodate an expanding array of subjects and activities, the once-standard afternoon siesta has become a relic of the past. The closing bell heralds the end of formal education, but the race against time continues with extracurricular activities, homework, and the ever-growing demands of the digital age.
As educational institutions strive to accommodate an expanding array of subjects and activities, the once-standard afternoon siesta has become a relic of the past
While the disappearance of siesta is not solely confined to the school bell’s rigid schedule; the 21st Century lifestyle has also ushered in an era where children are immersed in a myriad of activities, from online classes and after-school programs to the allure of digital entertainment.
As such, the modern child is constantly engaged, leaving little space for the tranquil embrace of a midday nap. The societal shift towards a more hectic pace of life has inadvertently sidelined the once-prized siesta, reshaping the dynamics of rest and rejuvenation for the younger generation.
In a society that now perceives ‘rest’ as a luxury rather than a necessity, it is pertinent to consider the potential consequences and implications of this cultural shift on the overall health, well-being, and academic performance of the younger generation.
What is siesta?
Cambridge dictionary defines siesta as a rest or sleep taken after lunch, especially in hot countries.
According to Sleep Foundation, the term ‘siesta’ is commonly used to casually describe an afternoon nap. It means ‘sixth hour’ and has been used to indicate the period of time in the day when shops in Spain and other hot climates would close for a few hours in the afternoon.
the modern child is constantly engaged, leaving little space for the tranquil embrace of a midday nap
The closing allows for individuals to dine, relax, and find respite from the heat. A standard workday in Spain usually extended from 9am to 2pm, with a two-hour break for the siesta, while work would recommence from 4pm to 8pm.
Various studies have shown that daytime naps can aid recovery during sickness, remedy sleep deprivation and improve mood.
Napping can also reduce daytime sleepiness and increase energy levels as well as help with memory consolidation.
Ugochukwu Edith Ibeleme in her book titled ‘Teenagers and Siesta,’ lamented that siesta is no longer as popular as it was in the 90s.
She said, “In my primary school days, we learnt everything in school and came back home to rest by observing our siesta, and afterwards, we read.”
Benefits of observing siesta
According to Ibeleme, these include the following:
- It increases the performance of the memory and concentration in children. Kids who take siesta have a more productive study life because as they sleep, the things they learn early in the day are processed ad stored in the files of their brains.
the 21st Century lifestyle has ushered in an era where children are immersed in a myriad of activities, from online classes and after-school programs to the allure of digital entertainment
- Taking siesta improves the activity of the brain
- It increases mental alertness, creativity, mood, and productivity in the remaining hours of the day and as well gives greater room for flexibility in learning
- Hyperactivity, depression and anxiety are more likely to be seen in children who do not sleep in the afternoon but this can be lessened if they take naps or siesta.
- Observing siesta can eliminate the feeling of exhaustion that the children might have experienced during the day
- Children who take afternoon naps have happier attitude towards others as their renewed energy allows them to become more sociable with other kids
- Stress and fatigue can be relieved through the observation of siesta
Various studies have shown that daytime naps can aid recovery during sickness, remedy sleep deprivation and improve mood
- Taking siesta before reading/studying has shown great impact on students as they tend to comprehend and recall faster, which eventually leads to improved academic performance
- Siesta improves immunity level, which helps fight diseases and infections
An article published on WebMD by a longtime health and science writer based in Atlanta, Jennifer Rainey Marquez, and reviewed by Dan Brennan, MD, a certified paediatrician, and lactation counsellor, revealed that nighttime sleep is important, but daytime naps can matter just as much.
It added that daytime naps work wonders for kids’ physical health and mood; making sure kids get the hours of rest they need every day.
Why siesta matters
As children grow and develop, taking naps becomes crucial as it provides their bodies and minds with the necessary time to rest and recharge amid significant changes. Moreover, if children become excessively tired, it becomes more challenging for them to easily fall asleep at night. Beyond this, there are additional benefits to napping:
Naps contribute to children’s learning abilities: A study involving preschool children revealed that regular napping improved their performance in memory games. Those who consistently took daily naps experienced the greatest benefits.
daytime naps work wonders for kids’ physical health and mood
Naps play a role in maintaining children’s overall fitness: Research indicates that children who lack sufficient sleep or have irregular sleep patterns tend to have higher rates of obesity. This connection may be influenced by their eating habits when tired, with studies suggesting that insufficient sleep leads to increased food consumption, often favouring less healthy options.
More sleep translates to a better mood: It is a familiar observation for parents that days without naps can be filled with tantrums and tears. Scientifically, this holds true, as evidenced by a study showing that 2-year-olds who skipped naps exhibited less joy, increased anxiety, and had a more negative response to frustrating events.
More benefits of siesta
According to Sleep Foundation, there are many benefits to incorporating a siesta into your daily routine. Short naps may help you feel more rested and finish your workday strong.
Reduce sleep debt
To maintain optimal well-being, most adults require a minimum of seven hours of sleep each night. Yet, the demands of work, commuting, and social engagements often diminish the time available for sleep, resulting in a cumulative sleep debt.
Sleep debt signifies the disparity between the necessary and actual amount of sleep an individual gets. Mitigating this deficit is crucial, and one effective method is through napping, helping counterbalance the adverse effects of sleep debt.
Short naps may help you feel more rested and finish your workday strong
Enhance cognitive function and performance
Disruptions in sleep can significantly impact overall health, affecting stress management, diminishing cognitive abilities, memory retention, and increasing the risk of accidents both at work and home.
Naps emerge as a remedy, shown to enhance the brain’s capacity to consolidate memories and regulate emotions more efficiently. Furthermore, the cognitive benefits of a nap can extend for several hours after waking. The duration of a nap plays a vital role in determining its effectiveness. Optimal results are often achieved with naps lasting between 10 to 30 minutes.
Recommended daytime sleep for different age groups
Newborns: According to experts, infants up to about three months old tend to nap a lot, sleeping up to 18 hours a day, with awake periods lasting around one to two hours.
Babies: After the newborn stage but before their first birthday, babies generally need two to four naps a day, each lasting anywhere from 30 minutes to two hours.
Toddlers: Children in this age group should aim for 12 to 14 hours of sleep daily, including naps. Around their first or second birthday, many toddlers transition from two naps to one, usually taken in the early afternoon and potentially lasting up to three hours.
If a child struggles to fall asleep at night on days with naps, consider shortening the afternoon snooze
Preschoolers: From age two onward, not every child may require a nap, although some three- or four year-olds might still find it beneficial. Meanwhile, preschoolers need 11-13 hours of sleep each day, with a focus on a solid night’s rest being more crucial than daytime napping. If a child struggles to fall asleep at night on days with naps, consider shortening the afternoon snooze while adjusting bedtime accordingly.
School-aged kids and older: Most children no longer need naps after the age of 5. However, a brief midday rest, approximately 30 minutes, can be beneficial for kids and teens feeling fatigued. It’s essential to ensure they wake up by late afternoon to avoid any interference with their bedtime.
