Enjoying naps

Most mammals are polyphasic sleepers, meaning that they sleep for short periods throughout the day. For humans, days are divided into two distinct periods, one for sleep and one for wakefulness, which is a monophasic sleep pattern. However, this may be a product of living in an industrialized world and not the natural sleep pattern of humans.

Our bodies are programmed for two periods of intense sleepiness a day: between 2 and 4 am and 1 and 3 pm. Unfortunately, despite our biological vestige, we are having to consolidate our sleep into one long period. A short 20-minute midday nap boosts mental alertness, mood, productivity and sharpens motor skills. There is also solid scientific evidence that napping lowers the risk of heart attack, stroke, excessive weight gain and diabetes as well as reducing stress. Naps up to 45 minutes can sometimes include REM (Rapid Eye Movement) sleep, which enhances creative thinking and sensory processing. If you need to spring into action upon waking, keep your nap below 45 minutes.

Tips for Getting the Perfect Nap

• First off, get over the stigma that you are being lazy for taking a nap. Recognize that napping will make you more productive and more alert after you wake up. Napping isn’t for the lazy or depressed.

Best time for naps between 1-2pm

• Avoid consuming large quantities of foods that are heavy in fat, sugar, or caffeine, which can interfere with your ability to fall asleep. Instead, choose foods high in calcium and protein, which promote sleep.
  
  
• Find a quiet place where passersby and phones won’t disturb you, preferably where you can lie down. It takes about 50% longer to fall asleep sitting upright.
  
  
• Darkness stimulates melatonin, the sleep-inducing hormone. Try to darken your room or wear an eyeshade.
  
  
• Body temperature drops when you fall asleep. Raise the room temperature or use a blanket.
  
  
• Set your alarm for the desired duration to prevent oversleeping. Keep you naps between 30-45 minutes.

Notes on the Negative Effects of Napping

Napping isn’t always the best option for everyone despite its benefits. Naps that last more than 20 minutes can leave people with sleep inertia, a feeling of disorientation and grogginess that lasts for half an hour or more. Especially for those who are sleep deprived, post-nap impairment and disorientation can be more severe.

Another downside of daytime napping is that it may have a negative effect on other sleeping periods. A nap longer than 45 minutes or taken too late in the day may adversely affect the length and quality of nighttime sleep. If you usually have trouble sleeping at night, a nap may only aggravate this problem.

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