To Nap or Not to Nap

Napping isn't a sign of laziness, but rather a natural response to our body's circadian rhythm. The mid-afternoon slump is normal, and taking a short 15-20 minute nap can be a great way to refresh without experiencing grogginess. Today we’ll talk all about how sleep works during a nap, napping tips, and all the benefits that come with napping.

The 4 stages of a nap:

Sleep occurs in a series of stages, whether it's at night or during a daytime nap.

Stage 1: This is the initial and lightest phase of sleep, typically lasting one to seven minutes.

Stage 2: Following Stage 1, Stage 2 lasts around 10 to 25 minutes. In this phase, muscles relax, and bodily functions slow down, although the sleep is still relatively light.

Stage 3: This is a deeper and more rejuvenating stage of sleep. Waking up from Stage 3 can be challenging, and it usually spans 20 to 40 minutes.

Rapid Eye Movement (REM): During REM sleep, muscles experience temporary paralysis, and eyes move swiftly beneath closed eyelids. Most dreaming occurs in this stage.

In longer sleep sessions spanning several hours, the body cycles through these stages multiple times. However, during a short nap, there isn't enough time to go through all the stages. This means a quick nap may not include much, if any, Stage 3 or REM sleep, making it easier to wake up feeling refreshed.

Benefits of napping:

Napping offers a range of benefits. Short naps can restore energy levels and alleviate daytime fatigue, making them particularly valuable for shift workers and those facing irregular sleep schedules. Additionally, a brief daytime nap can enhance workplace performance. Studies show that napping can lead to improvements in cognitive functions like memory, logical reasoning, and complex task completion. Athletes may also experience enhanced endurance, reaction times, and cognitive performance through daytime naps.

Napping may also have positive effects on overall health. Observational studies suggest that napping one or two times a week may be linked to a reduced risk of cardiovascular issues, including heart attacks, strokes, and heart disease. However, more research is needed to fully comprehend how the frequency and duration of naps impact heart health. Napping can also mitigate the effects of inadequate sleep, as demonstrated in a small trial showing that naps help alleviate stress and support the immune system in individuals with limited sleep the previous night.

Napping tips (How long, when, and where):

It’s vitally important to consider when, where, and how to nap in order to get the most out of it. 

How:

For adults, an ideal nap typically lasts about 20 minutes, ideally not exceeding 30 minutes. This duration allows for a light dose of sleep, enhancing alertness without delving into a deep sleep. Awakening from deep sleep can lead to grogginess and increased drowsiness.

Occasionally, a more extended nap of approximately 90 minutes may also prove beneficial. This duration enables the body to progress through various sleep stages, avoiding disruption of deep sleep. This type of longer nap can be particularly advantageous for emergency workers and shift workers striving to combat fatigue.

It's important to be cautious with napping, as it can potentially interfere with nighttime rest. While a 90-minute nap can be invigorating, it may pose an issue if taken too late in the day. Relying excessively on naps instead of maintaining a consistent nighttime sleep schedule can contribute to disrupted sleep or even sleep disorders like insomnia.

It's worth noting that the impact of napping may vary among individuals. Some studies suggest that napping may primarily influence nighttime sleep in older adults, as opposed to younger and middle-aged adults.

When: 

Experts typically advise that adults should take naps at least eight hours before their planned bedtime, which generally means napping before 3 p.m. Napping too close to bedtime can potentially disrupt nighttime sleep.

For many individuals, experiencing a natural inclination or need to nap after lunch, often referred to as the post-lunch dip, is common. While having lunch may contribute to afternoon drowsiness, the post-lunch dip is primarily influenced by the body's circadian rhythm. This internal clock operates on a 24-hour cycle and includes two peak periods of sleepiness. The most significant peak occurs at night, while the second one occurs in the early afternoon.

Where:

An optimal sleep environment is characterized by cool, quiet, and dark conditions. Ensuring a comfortable setting for a nap can help prevent unwelcome interruptions or disturbances.

For individuals working from home, a bedroom is often an ideal location for a brief nap. Incorporating elements like blackout curtains or a white noise machine can effectively shield against potential distractions, both during daytime naps and at night.

In an office setting, earplugs or an eye mask can be valuable in minimizing disruptions during nap time. Whenever feasible, naps should be taken in a space where interruptions are less likely to occur. Some workplaces may even provide amenities like nap pods or quiet areas designed for relaxation or a short period of rejuvenating rest.