Aristotle, Einstein, your nan... What do they all have in common? They love to nap!
Napping is taking a short sleep to supplement the longer sleep at the end of a day and has been a pastime for centuries, But there is always debate about how best to nap; some people say 15-minute power naps are all you need, while others say you need 90 minutes to align it with your sleep cycles. Today, I'm going to explain the research behind napping and show you how you can use science to make your naps the best they possibly can be. Are you ready for the most interesting snooze-fest on the internet?
As a former personal trainer, I developed an intimate relationship with naps a couple of years back. My work schedule would typically run from 6am to 10am, with another session from 4pm to 8pm. Needless to say, taking naps during the day became a highly effective way to utilize my time, and I honed my skills in this area. I am eager to share my well-earned expertise with you.
First I'm going to explain the benefits of napping, then I'm going to synthesize the best parts from all the research papers with my extensive experience to formulate some guidelines for the optimal nap.
The Research...
Recently, there has been an increased interest in studying napping as a strategy to address the rising rates of sleep deprivation in modern society, which some believe is linked to the growing amount of leisure time people spend on their phones and tablets. The consequences of acute (short-term) sleep loss are a decline in cognitive function (particularly tasks requiring attention and creativity), increased anxiety and delayed response time. The consequences of chronic (long-term) sleep loss include a higher risk of obesity, type 2 diabetes, cardiovascular disease, and accidents. Basically, sleep deprivation results in worse human functioning. With 10-35% of adults suffering from sleep loss during weekdays, it is clear why napping has gone through a renaissance in popularity.
What are the acute benefits of napping?
Improves cognitive function (in particular on tasks such as mathematics, logical reasoning and reaction time)
Improves all types of memories
Assists relaxation, reduces fatigue and improves mood
Boosts creativity and productivity
Improves physical performance
These effects appear to last about 2.5 hours following the nap before returning to normal levels. How quickly they come into effect depends on how long you sleep for...
How long should I nap for?
It's important to know that when we sleep, we cycle through different phases of sleep that scientists believe help to recover different aspects of health, and this cycle takes about 90 minutes to complete. This is important when considering the benefits of napping as different lengths of nap appear to have different impacts.
Going for long naps (about 90 minutes) has been shown to have all of the acute benefits mentioned above, but can likely come with what scientists term "sleep inertia" - which is just a fancy way of saying you will wake up groggy and confused for a short period directly after the nap. Sleep inertia appears to be caused by waking up in the middle of a deep phase of sleep. Long naps will increase your total sleep by more, and will complete a full sleep cycle (improving what scientists call sleep quality) thus reducing your chronic sleep deprivation.
Going for short naps (30 minutes or less) has been shown to have all of the acute benefits mentioned above, but because you likely won't complete a full sleep cycle, it does not appear to improve the longer term effects of sleep deprivation. On the bright side, this means you likely will wake up with no sleep inertia! You'll be good to go!
So short nap = no grogginess, but less total sleep replenished
Long nap = you may wake up not knowing what year it is, but will be more refreshed
Both short and long naps = function better (benefits listed above)
Will a nap impact my sleep at night?
The short answer is probably not. Although, there is still conflicting research on the subject, certain studies suggest that taking shorter naps in the early afternoon and being a younger adult may decrease the likelihood of napping affecting your nighttime sleep, as opposed to longer naps. Many people are able to nap without impacting their nighttime sleep.
Does sleep impact exercise and sport?
Sleep is super important in recovery and has been shown to massively impact your physical capacity.
The sooner you can recover, the sooner you can get back to training hard. Sleep has a far bigger impact on exercise than any supplement, so aim for 8 hours of sleep before you aim for an expensive herb.
In terms of sport performance, studies have even shown that increasing total sleep time can improve the success rate of tennis serves, free throws, and improve sprint times.
Like a pro: Athletes have also started "sleep banking" which is adding in some naps in the lead up to periods of reduced sleep, which has been shown to reduce the effects of sleep loss! So if you know you have a big game coming up or lots of travel which will disrupt your sleep, try adding in an extra nap the day before!
What is sleep hygiene?
Sleep hygiene is a set of recommendations that have been proven to help with getting to sleep. These tips are backed by research to not only help you fall asleep sooner but also to improve the quality of your sleep. You don't necessarily have to complete all of these everyday in order to sleep, but try out a few at a time to see if they help you as they have helped others. They are geared towards nighttime sleep but can certainly be applied to naps for similar benefits.
Sleep hygiene recommendations:
Limit the use of your bed. Save it for sleep and sex.
Establish a consistent bedtime routine to help you relax before sleep, such as brushing your teeth, reading, or taking a warm bath.
Strive to maintain a steady sleep schedule by going to bed and waking up at approximately the same time every day, including weekends.
Minimise exposure to blue light from screens, as it can affect melatonin production essential for inducing sleep. Consider using blue light filters on screens or wearing blue light filter glasses if using devices before bedtime.
Expose yourself to sunlight upon waking to support your circadian rhythm.
Avoid consuming caffeine, particularly after lunch.
Avoid alcohol, especially close to bedtime, as it disrupts the overall quality of your sleep.
Quit smoking, as it significantly reduces the quality of your sleep. (yes, it affects your sleep too!)
Ensure your sleeping environment is quiet and dark; consider using an eye mask or earplugs if necessary.
Maintain a slightly cool room temperature while keeping your hands and feet warm.
Avoid hitting the snooze button, as it does not enhance sleep quality.
Practice meditation or mindfulness techniques in bed to calm any racing thoughts. Apps like Smiling Mind or guided videos can be helpful.
Avoid consuming heavy, high-fat meals before bedtime, as they can negatively impact sleep quality. Opt for high-carbohydrate or high-protein snacks instead as they improve sleep.
Adjust your fluid intake to minimise nighttime bathroom visits.
Engage in regular daytime exercise to promote better sleep at night. Avoid vigorous workouts close to bedtime.
Address any worries or tasks by creating a list before bedtime to ease your mind.
So, there's a very brief summary of the research. Now, how do we best use all this knowledge?
Putting it all together - what is the best way to nap?
First of all, decide if you want to take a quick nap or a long nap. Are you trying to recover from a serious lack of sleep, or are you just trying to prep yourself up for a busy afternoon? Can you deal with the sleep inertia, or do you need to be at your best right away? Ideally, I will try to be awake by about 3 pm to ensure it's not too late in the day. This can be later if I'm staying up late, but should be earlier if I'm going to bed early. You can nap for less than 30 minutes or more than 90 (if you like to get frisky like that) but I've found that those times work well with the natural sleep cycles.
It can sometimes feel hard to put things down and make time for a nap, but as studies have shown, it is worth it. I often found that once I actually put my head down on a pillow, I was way more tired than I thought I was. Once you've made the decision to nap, follow these steps for an exquisite nap:
Set an alarm for when you want to wake up; either 30 or 90 minutes from now.
Check all your messages/calendar etc, then turn on do not disturb, nap time is important! Place your phone down in its usual charge position.
Go through your full bedtime routine - brush your teeth, change into your pyjamas, shut your blinds.
If you have a busy afternoon and can't stop thinking about it now is a good time to write down a list of things to do.
If it's a bright, noisy day then use an eye mask and ear plugs for a better sleep.
Enjoy your precious, rejuvenating daytime sleep!
zzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz
There you have it, that's how I perfected my napping technique to help me survive those 5am starts! Now if you don't mind, I'm about to put my phone on do not disturb mode because I've got a cozy date with my bed. The next time you are feeling a little weary, don't just lie on your bed with the TV on until you doze off. It's no wonder you wake up feeling like a bear after hibernation! Instead, use the evidence-based tactics that you've learnt today to make the most of your time spent in sweet, sweet, daytime sleep.
Stay strong!
References:
Napping as a solution to a public health issue:
Benefits of napping:
Sleep hygiene adapted from:
Information on athletes:
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