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2 years ago
A Quick Guide to Great Napping
Audio By Carbonatix
It’s pretty understood that small children need naps during the day. But, somewhere along the way, adulthood sets in and naps are phased out.
A lot of it might have to do with simply not having enough time in the day to spend precious minutes of it snoozing.
However, there is a lot to be said about taking a few minutes to get some shut-eye during the daylight hours. There is a balance to be drawn, though, between a nap that can rejuvenate you and one that can leave you groggy and then up all night!
Naps aren’t for everyone, and it all comes down to the individual to determine if, when, and how you should nap. Check out these tips and ideas for taking the perfect nap.
The Benefits of Napping
According to The Sleep Foundation, napping can provide you with a number of benefits:
- Naps can be restorative and counteract fatigue during the day.
- They can really help if you have had a night of insufficient sleep.
- They are effective for shift workers who may not be getting regular sleep.
- A quick nap can improve cognitive performance, helping with memory, reasoning, and completing complex tasks.
- Some studies suggest that napping can improve physical performance, too, such as improved endurance and reaction time.
- One small study also found that napping may help to relieve stress and Support the immune system of those who are experiencing insufficient sleep.
How Sleep Works During Nap Time
Source: Neuroscientifically Challenged/YouTube
No matter the time of day we sleep, we all go through stages of sleep. During a full night’s sleep, most people go through set stages.
Stage one is a very light sleep that lasts only 1-7 minutes. Stage two lasts about 10-25 minutes and is still quite a light sleep. It is during this stage that our muscles relax and our body functions start to slow down.
Stage three is a much deeper and more restorative sleep. It is quite difficult to wake up from this stage of sleep and can last 20-40 minutes.
Rapid eye movement, or REM, is when the body’s muscles become temporarily paralyzed and the eyes move quickly beneath our closed eyelids. This is when dreaming usually takes place.
However, since a nap is only supposed to be short (less than 30 minutes) there isn’t time for the body to drop into a deep sleep. This makes it much easier to wake up from a short nap and still feel refreshed.
If you nap for too long, your body might have reached a deep sleep stage, making you feel groggy when you are awakened during this stage.
Best Tips for The Best Nap
Source: Mayo Clinic/YouTube
Napping is a rather personal thing, and a few things should be taken into consideration before deciding if napping is a good choice for you.
Length- A good nap can be as long as 20 minutes, but definitely no longer than 30. At 20 minutes, your body has had time to rejuvenate without slipping into a deep sleep.
If you really need a longer nap, take one for about an hour. This gives your body the chance to go through all of its stages and allows you to be woken without disruption.
Time- The best time to nap for most people is right after lunch. This is when many people feel that familiar slump. The key is not to nap too late in the day or else it might affect your ability to sleep come bedtime.
Place- If possible, try to find a quiet, dark place for your nap. You want to find somewhere where you won’t be interrupted.
If you work from home, head to bed. If you work in an office, maybe some earplugs and an eye mask might help you to create some peace for a quick nap.
Alarm- This is pretty important because, as we mentioned before, you don’t want to slip into a deep sleep and wake up groggy and worse than you did before.
Don’t hit snooze! This might cause you to slip into a deep sleep and mess up the good nap work you’ve done.
And, needless to say, if it’s a work day, you don’t want to be getting into trouble for sleeping while on the clock! Set the alarm!
Negatives of Napping
Now, napping isn’t for everyone. Too much napping during the day, especially for older people can cause sleepless and disrupted nights.
Some studies also found napping for longer bouts of time to be associated with higher blood pressure and type-2 diabetes.
If you are diagnosed with, or experience insomnia, napping may worsen your symptoms.
For now, more research needs to be done to understand fully the impact of napping on a tight’s sleep and any effects it may have on our bodies.
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