Take a short afternoon nap like the Greeks and Spanish

Nap for 20-30 minutes in the early afternoon, 1-2 times per week. This is the siesta in Spain, the afternoon rest in Greece, and the inemuri (napping anywhere) tolerance in Japan. Keep it under 45 minutes.

Why It Works

A study of 23,681 Greek adults found that systematic nappers (30+ minutes, 3+ times per week) had a 37% lower risk of heart-related death. Among working men, nappers had a 64% lower risk of cardiac death. The mechanism: napping reduces cortisol, lowers blood pressure through vasodilation (9%+ vessel dilation occurs between resting and falling asleep), and provides a parasympathetic reset mid-day. The Spanish Society of Primary Care Physicians specifically recommends 26 minutes of daily rest for heart health.

Tips

• Keep naps under 45 minutes - naps over 60 minutes are associated with increased CVD risk
• 1-2 naps per week shows optimal benefit; daily long naps may indicate underlying health issues
• The benefit is strongest for working adults under chronic stress