Napping is a relatively common habit. It’s something we learn to do as young children, and some of us never lose a taste for it. Though most adults technically don’t need to nap, napping is one tool the body can use to maintain a healthy amount of energy and sleep.
The premise sounds almost too good to be true: Taking a nap in the middle of the day might end up making you more productive. Of course, avid nappers will attest to feeling better after taking such a break, but members of that group are naturally more likely to believe in the power of naps.
It is great to take naps during the day, but only if you do it correctly. It is much better to take naps than to stay awake for extended periods of time attempting to finish all your tasks, because, let us face it, 8-9 hours of sleep a day is not always possible. Nap’s "reboot" your brain and help you approach your work with a fresh and clear state of mind.
It should come as no surprise that sleep and productivity are tightly interconnected. If you get the recommended amount of sleep each night (seven to nine hours for most adults), you'll be more alert, more focused, and equipped with better memory.
NAPPING SMARTER:
Naps do not necessarily have to be a kids-only activity. In fact, there is substantial data that shows naps can be very beneficial for adults when used properly. For adults, a healthy nap--otherwise known as “power nap” --should be relatively short in duration You can choose the length of your nap to cater to your specific need. Yes, how long you should nap is based on your reason for napping.
The power nap is 10 to 20 minutes long. Take a power nap to quickly boost your energy and alertness. A power nap will help you get back to work right away. This is because this amount of sleep does not yet reach the deeper stages of a sleep cycle and it should be easy to get up and work again.
Avoid 30-minute naps. There are no significant benefits to this length of nap. Half-hour naps cause "sleep inertia," a groggy state that can last for about 30 minutes after waking up. This is because the body is forced awake right after beginning, but not completing, the deeper stages of sleep.
There are optimal times for napping throughout the day that depends on the time you wake up in the morning. If possible, try to plan your naps during these times. A number of studies have also shown that scheduled naps may improve outcomes for people with sleep disorders, specifically insomnia and hypersomnia, and for people who just want to get a better night’s sleep.
Signs of Unhealthy Napping
if you find yourself feeling more fatigued or inclined to go back to sleep after napping, you should reconsider the length and timing of your naps or consider eliminating napping altogether. Finally, if you find yourself napping to avoid feelings or responsibilities in a way that interferes with your life and your ability to function, consider whether you are using naps as an unhealthy coping mechanism. It may be helpful to discuss the next steps with a doctor or mental health practitioner.
Excess or unhealthy napping can cause larger sleep disturbances and even sleep disorders, which have their own health ramifications. These include potential short-term and long-term negative health outcomes, such as the increased risk of cardiovascular problems, somatic problems, mental health problems, and issues with cognition. It can also lead to an increased risk of developing or worsening certain types of cancer, diabetes, and several other diseases and conditions. These issues can significantly impact a person’s overall health and quality of life.
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