Did you know the fact that everybody’s sleep cycle differs? Some people are naturally high sleepers and some are low sleepers, which means some usually need more sleep than others to relax while others don’t. How about a nap? Do you take naps? Probably! A nap is a short period of sleep, typically taken during the daytime as an add-on to your regular nighttime sleep which helps in to boosting energy, mood and of course alertness!
Why do we nap?
- We often nap when we’re feeling drowsy or fatigued, especially in the afternoon when energy levels drop.
- The need for napping arises if you haven’t got enough rest at night.
- Even a short nap can improve focus, memory, mood, and even physical performance.
Types of Nap
- Power nap (20-30 minutes) – This short nap avoids deep sleep and helps you feel more alert and energized without feeling lazy later.
- Siesta nap (1-2 hours) – This longer nap allows you to cycle through sleep stages, but can sometimes lead to sleep inertia.
Benefits of Napping
Being ambitious about career and productivity in this fast-paced world is indeed the most appreciated value, but sleep often gets sacrificed for productivity. But what if the key to peak performance lies not in pushing through exhaustion, but in embracing a short, strategic slumber? Embrace the strength of a power nap, a daytime dose of sleep with surprising health benefits, which has the ability to turn on your soul and mind. Let’s explore the numerous health benefits of napping:-
- Enhanced Cognitive Function – Numerous studies along with the Centers for Disease Control and Prevention have shown that a short nap can significantly improve cognitive performance and alertness. A 2010 study published in Nature Neuroscience, led by Sara Mednick and colleagues, demonstrated that a 60-minute nap significantly improved participants’ performance on memory and learning tasks compared to those who remained awake.
- Mood Enhancement – Napping acts as a mood regulator, helping to alleviate stress, anxiety, and irritability. A well-timed nap can enhance emotional well-being, allowing individuals to approach more on the practical side.
- Improved Memory Consolidation – During a nap, the brain engages in memory consolidation, the process of transferring short-term memories to long-term storage. A 2012 study published in the Journal of Experimental Psychology found that a 90-minute nap helped consolidate new motor skills learned earlier in the day.
- Heart Health and Stress Reduction – Napping has been linked to reduced blood pressure and decreased levels of stress hormones. A 2018 study published in the Journal of the American Heart Association, followed over 3,000 Chinese adults for six years and found that those who napped regularly had a 32% lower risk of death from heart disease compared to those who never napped.
- Enhanced Physical Performance – Our body is just like a machine. As the machine needs to stop for some time, our body does too. Athletes recognize the importance of rest and recovery in optimizing performance. Napping is an effective way to recharge the body, reduce fatigue, and improve physical endurance.
- Boosted Immune System – Adequate sleep is essential for a robust immune system. While napping can’t replace a full night’s sleep, it can offer an immune boost by reducing stress and enhancing overall well-being.
Legends on Napping
- The prolific inventor, Thomas Elva Edison, known for his 1093 patented inventions, regarded sleep as a waste of time. Instead, he favoured periodic naps, often dozing off on one of the many cots scattered across his property. Even while hosting company, Edison would sneak in a nap and emerge feeling rejuvenated for his work.
- Going back even further in history, the influential philosopher Aristotle practiced hypnogogic napping—using naps to induce inspiration. He believed in the power of midday rest and its ability to spark creativity.
- In current times, Dr. Sara Mednick, a sleep researcher and author of “The Power of Napping,” emphasizes the cognitive benefits of napping, including improved alertness, memory, and creativity. She recommends a 20-minute nap to avoid entering deep sleep stages, which can lead to grogginess.
- Dr. Michael Bruce, a neuroscientist and author of “Why We Nap,” highlights the physiological benefits of napping, including reduced stress hormones, improved mood, and enhanced cardiovascular health. He suggests a 30-minute nap for optimal benefits.
How to nap smart?
While napping can be beneficial, it can also have some drawbacks if done incorrectly. To avoid these pitfalls and get the most out of your nap, follow these tips:
- Keep your naps short, generally around 10 to 20 minutes, as long naps can make you feel tired.
- Take naps during early noon, the best time considered for napping is between 1 p.m. and 3 p.m.
- Nap in a quiet, dark, and comfortable place, with few distractions.
After napping, give yourself give yourself time to wake fully.
