The Value of a Nap
I love a good nap. Just the concept of being able to go to sleep and forget the world for a few hours in the middle of the day just sounds appealing. On those cold days, there is nothing better than drinking some tea, curling up in my heated blanket, and then falling asleep. Maybe I should finish writing this post after I do just that...
Did you know that ⅓ of U.S. adults take DAILY naps? And that men are more fond of naps than women typically (Mayo Clinic, 2020)? There are several benefits to taking a nap. This can include using them as a way to relax, reduce fatigue (of course), improve mood, and increase alertness. It may be good to think about taking a nap if you experience some unexpected sleepiness, are about to have some future sleep loss (i.e., working a night shift you aren’t used to), or just want to make it a part of your routine (Mayo Clinic, 2020). Naps can even help you let go of some frustration and turn a bad mood around. People who take naps are less likely to be impulsive and handle frustration poorly (Napping, 2021).
What’s the best nap look like? Multiple studies say that a nap around 20 minutes is the best length. This allows your body to get some rest without entering into the deep stages of sleep. However, if you do have some time, a 60-90 minute nap isn’t a terrible idea. You’ll have some deep sleep that ends in the lighter part of sleep so you will feel rested when you wake. Naps that are about 45 minutes though are likely to leave you groggy because you are waking up in the deep sleep part (Benefits of Napping, 20021).
Some other general tips of napping might be to sleep before 2pm so that you don’t end up feeling too awake when it’s time to actually go to bed. You can also drink a little bit of caffeine right before you go to sleep - it will kick in when you wake up, helping you feel refreshed. Also, make sure you are sleeping in a dark area that is quiet. Just like at night time, you want to make sure you are getting good sleep (Benefits of Napping, 2021).
On the other hand, if you find yourself sleeping a lot or craving to just curl up in bed frequently, this may be a sign of something else going on. There may be a medical problem or mental health concern going on. If this is the case, you may want to contact your physician or a counselor to talk about how you’re doing.
Naps are just one way to get the rest you need. If you don’t like naps, you certainly don't have to take them. However, if this is something that has been beneficial, keep it up. If you think it might help, add it in!
References:
Mayo Clinic Staff. (2020).Napping: Do’s and don’ts for healthy adults. Mayo Clinic. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319.
Napping: 3 proven health benefits. (2021). Cleveland Clinic. Retrieved from https://health.clevelandclinic.org/napping-3-proven-health-benefits/.
The benefits of napping. (2021). National Sleep Foundation. Retrieved from https://www.thensf.org/the-benefits-of-napping/.
Challenges/Points:
Naps can be beneficial in reducing fatigue, improving mood, and increasing alertness.
The most useful nap is going to be about 20 minutes long, and there are several ways to help get good rest and function well after a nap.
Find a time to take a nap this week and see how it adds or benefits to your day.
Questions:
How often do you take naps?
How have naps benefited your day in the past?
When could you take a nap this week?
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