In some cultures, such as Spain, the tradition of napping is deeply ingrained. The daily siesta, also known as the ‘sixth hour,’ allows individuals to escape the heat of the day, enjoy a proper meal, and then rejuvenate themselves, combating the post-lunch energy slump.
The frequency and necessity of napping vary depending on factors such as age, lifestyle, and occupation. Babies may nap up to three times a day, toddlers once or twice, while adults, the elderly, pregnant women, and night shift workers may also incorporate regular naps into their routine.
Is napping beneficial for health?
Indeed, a well-timed nap can bring various advantages, offering a quick recharge and enhancing productivity. A 2019 study suggested that napping 1-2 times per week is associated with a lower risk of cardiovascular disease, but the benefits diminish when napping becomes a daily habit. Short-term benefits of napping include reduced fatigue, increased alertness, improved mood, enhanced concentration, relaxation, improved performance, reaction time, memory, learning, and lowered blood pressure.
How long should I nap?
The optimal duration of a nap is crucial. Naps should generally be under 30 minutes to avoid entering a deep sleep cycle that makes waking up challenging. Alternatively, a 90-minute nap allows for REM sleep, compensating for overnight sleep deficits. Timing matters too; early afternoon naps are recommended, ideally before 3 pm. Minimizing disturbances and allowing a few minutes to wake up gradually contribute to a more effective nap experience.
The choice of when to nap should align with one’s sleep schedule. Early risers are advised to nap around 1 pm, while night owls should consider a nap between 2:30 pm and 3 pm.
What about power naps? A power nap, lasting 10 to 20 minutes, can be rejuvenating. It differs from a ‘disco’ nap, taken before a night out to stay awake later.
When should I nap?
Given the choice, we should try to nap at the best time for our sleep schedule.
– Early risers (bed at 9pm, up at 6am) should nap around 1pm – 1.30pm
– Night owls (bed at 12pm/1am and up at 8am/9am) should nap between 2.30pm – 3pm
When should I avoid napping?
Avoiding napping may be necessary for some, especially those prone to ‘bad’ naps, insomniacs, or individuals with sleep disturbances. Over-napping during the day can disrupt nighttime sleep. Certain conditions, like wearing contact lenses, should be considered before napping.
How should I optimise my naptime?
Unless we’re feeling sleepy it can be difficult to nap on demand. Make the most of a short break – with or without a catnap.
– Try a caffeine nap – unless you know you are very sensitive to caffeine, you can try necking a coffee just before your nap. As it can take 30 mins for caffeine to have an effect, this should make you more alert on waking
– Use an app to track your naps – the Simba Sleep Coach can help you understand the impact of napping on your sleep schedule
– Take a walk – people who feel sluggish in the afternoon but can’t nap should head outdoors for fresh air and sunlight which can boost energy and be as mentally refreshing
– Meditate – 5 to 10 minutes of meditation can rejuvenate the mind
– A weighted blanket promotes feelings of relaxation and can make it easier to drop off more quickly
Is it normal for adults to nap?
Napping is normal for adults, deeply rooted in various cultures. In Japan, the concept of ‘inemuri’ reflects the need to nap while present, resonating with anyone who has struggled to stay awake during a meeting or lecture. Excessive daytime napping is common in aging individuals, and while it’s a normal part of the aging process, extended napping has been associated with accelerated Alzheimer’s progression.
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